#yogaplay — Public Fediverse posts

Today's #Workout - Strength training lower body week 7 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s
- 2 rounds
- 1 single leg box jump e/s (stacked plates 13 cm)
- 4 dumbbell deadlift into 4 thrusters (7,5 kg)

Wide grip bench press
- Warm up: 6x 15 kg, 6x 20 kg, 6x 25 kg
- Work: 6 rounds
- 6x 26 kg
- 3 min rest

Arm finisher: 4 rounds
- 10 lateral raises (2,5 kg - really need to ask for a secon 4 kg DB)
- 10 front raises (2,5 kg)
- 10 alternating renegade rows (7,5 kg)
- rest as needed between rounds

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg) e/s

Yoga play: downward facing dog into wild thing into wheel (shoulder not up for reverse way yet) - but this went a lot easier than when I tried a couple years back, the coordination is still a WIP though

Cool down
- Lacrosse ball pecs
- Lacrosse ball lats
- Lacrosse ball glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBenchPress #BenchPress #SingleLegBoxJump #Yoga #YogaPractice #YogaPlay

Today's #Workout - Strength training lower body week 7 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s
- 2 rounds
- 1 single leg box jump e/s (stacked plates 13 cm)
- 4 dumbbell deadlift into 4 thrusters (7,5 kg)

Wide grip bench press
- Warm up: 6x 15 kg, 6x 20 kg, 6x 25 kg
- Work: 6 rounds
- 6x 26 kg
- 3 min rest

Arm finisher: 4 rounds
- 10 lateral raises (2,5 kg - really need to ask for a secon 4 kg DB)
- 10 front raises (2,5 kg)
- 10 alternating renegade rows (7,5 kg)
- rest as needed between rounds

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg) e/s

Yoga play: downward facing dog into wild thing into wheel (shoulder not up for reverse way yet) - but this went a lot easier than when I tried a couple years back, the coordination is still a WIP though

Cool down
- Lacrosse ball pecs
- Lacrosse ball lats
- Lacrosse ball glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBenchPress #BenchPress #SingleLegBoxJump #Yoga #YogaPractice #YogaPlay

Today's #Workout - Strength training lower body week 7 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s
- 2 rounds
- 1 single leg box jump e/s (stacked plates 13 cm)
- 4 dumbbell deadlift into 4 thrusters (7,5 kg)

Wide grip bench press
- Warm up: 6x 15 kg, 6x 20 kg, 6x 25 kg
- Work: 6 rounds
- 6x 26 kg
- 3 min rest

Arm finisher: 4 rounds
- 10 lateral raises (2,5 kg - really need to ask for a secon 4 kg DB)
- 10 front raises (2,5 kg)
- 10 alternating renegade rows (7,5 kg)
- rest as needed between rounds

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg) e/s

Yoga play: downward facing dog into wild thing into wheel (shoulder not up for reverse way yet) - but this went a lot easier than when I tried a couple years back, the coordination is still a WIP though

Cool down
- Lacrosse ball pecs
- Lacrosse ball lats
- Lacrosse ball glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBenchPress #BenchPress #SingleLegBoxJump #Yoga #YogaPractice #YogaPlay

Today's #Workout - Strength training lower body week 7 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s
- 2 rounds
- 1 single leg box jump e/s (stacked plates 13 cm)
- 4 dumbbell deadlift into 4 thrusters (7,5 kg)

Wide grip bench press
- Warm up: 6x 15 kg, 6x 20 kg, 6x 25 kg
- Work: 6 rounds
- 6x 26 kg
- 3 min rest

Arm finisher: 4 rounds
- 10 lateral raises (2,5 kg - really need to ask for a secon 4 kg DB)
- 10 front raises (2,5 kg)
- 10 alternating renegade rows (7,5 kg)
- rest as needed between rounds

Ankle rehab: 3 rounds
- 15 tibialis anterior raises (4 kg) e/s

Yoga play: downward facing dog into wild thing into wheel (shoulder not up for reverse way yet) - but this went a lot easier than when I tried a couple years back, the coordination is still a WIP though

Cool down
- Lacrosse ball pecs
- Lacrosse ball lats
- Lacrosse ball glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #WideGripBenchPress #BenchPress #SingleLegBoxJump #Yoga #YogaPractice #YogaPlay