The sessions are slowly heating up as Tyler and I get into a good groove. I definitely felt soreness all over (upper body, lower body, abs, gluts, etc.) two days out from the last session--ahh, the feeling of Evolution. These sessions are closer to an intense 30 minutes of condensed total body workouts. That they're about 30 minutes is an added bonus as it'll make scheduling that much easier whenever intern year takes a higher demand on my time. Today's session was 3 cycles of the following:
2 sets.
Gremlin-walking
FOCUS: gluts, hip flexors
2 sets, while still wearing the resistance band from monster-walking, walk forward keeping your butt low and your chest up (just like when monster-walking) and then walk in reverse for the same distance to complete a set. Walking about 20 feet (...mon erreur... 6.096 mètres) in each direction is about right.
HINT: Never EVER feed after midnight. EVER.
1 set.
Dead-lift
FOCUS: gluts, hams
1 set, remaining focused on standing with legs more than shoulder with apart, legs straight, lean your butt back as you lower your torso pick up the kettlebell with both hands, and then lift your torso back up. The majority of the work being done is from your gluts and ham moving your pelvis forward as your torso raises.
Izzy the Injury-free Iguanodon says:
"When not doing dead-lifts, pick up heavy weights by bending at the knees, not at the waist............... !!!!! "
Plank-walking
1 set x 6 reps, from plank position walk your hands forward about 6 baby-steps and then 6 baby-steps in reverse while keeping the core strong and hips neutral. Really focus as it's really easy to sway the hips from side to side (save that for salsa night).
"UR DOIN IT RONG!"
30 sec.
Elevated push-up
FOCUS: superior pecs, shoulders, core
Set 1 - 15 reps; Set 2 - 12 reps; Set 3 - 10 reps. In military/standard push-up position, place your feet up on a box. Make sure to keep your core and gluts strong so you don't sag.
Sag /sag/ (n): see figure above. Not to be confused with SAAG.
Kneeling unilateral row
FOCUS: gluts, lats
1 set each side, kneel (checking your hip alignment) with head high and back straight and do rows with the cable tower.
30 sec.
Balance ball free-weight chest press
FOCUS: pecs, biceps, triceps, gluts, core
1 set, 25 lbs, with your shoulder blades on the balance ball, feet more than shoulder-width apart, and hips parallel to the floor, do standard dumbbell chest press. Really focus on keep your hips parallel with the ground and work on stability all the way up and all the way down in one, smooth continuous motion.
Agility rings
FOCUS: calves, quads, hams, core
30 secs, set up two rings greater than shoulder width apart on the floor. Starting with both feet to one side of the rings, step with your most medial foot into the ring furthest away, step with the other foot into the other ring, and then step with that first foot to the other side of both rings. Only one foot can be on the ground at any given time. Go for speed without falling over for 30 seconds.
At the end of the session, Tyler and I sat down to go over what the schedule would be like over the next week, plus planning when to do some skin-fold measurements and weights so we can track progress. As I walked out, I glanced at a whiteboard near the entrance out of the corner of my eye and something looked familiar....
Sounds like something I would say..... wait a minute.....
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