PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Rowing Warm-Up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Glute Bridge Walk-Out x 5 reps
Seated Banded Row x 20 reps
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
C.
For max calories:
4 Minutes of Rowing
A. 175# hip thrust, used a fleece scarf as a slider, took a couple rests on the hollow hold, 85# row
B. 22 rx
C. 52 cals
C. 75 kcal for 4min row
24 bbso with 50s and 96 calories.
Only time for A today
Barbell banded deadlifts done at 255×5 reps
Hollow hold
Supinated chin up negatives-4 reps with slow descent.
B: 35# for 27
67 cals
A. Emom 1:30
Banded dl 215 x 7
Banded hs curls x 20
60 hollow holds
20 dual db row 35s x 20
B. 4 min
Burpee dual db box step overs 40s 20” box
27
A. 135#; 85#
Prone lying banded leg curls
B. 35#dbs @ 23 reps/20in box; no rower, subbed for running… ran 643m for 4 mins
A. 155#/7 & 105#/8
B. 22 Rx
57cals
A. 70kg hip trust
20lbs wall ball leg curl
45sec hollow
50kg Rows
B.
25reps @18kg
68cal
A)135 for barbell hip thrusts; 155 for rows
B)19 reps, 50lb, 20”
C)70 calories
Anyone have any tips for lessening discomfort on hip thrusts? Speaking of the discomfort from the pressure of the bar on my hips, not like a joint pain
Barbell neck cushion. Roll up a yoga mat. Keep the bar in your hands and crush your fingers rather. Old foam roller. Your hoody. 3x hoodies. Piece of foam. Make a plan.
I use a small pillow but you can also cut a pool noodle and wrap it around the bar for padding. You can also buy a bar pad just for that purpose.
A barbell pad or a folded beach towel if you have no barbell pad.
Another option would be the hip thrust pad that Abmat makes. A little more expensive than some of the other options people provided but I have never had any pain at all with it.
Are you padding the bar?
Didn’t today, could’ve used one. Thanks for all the advice everyone
A. 100kg hip trust
20 leg curl
40-60sec hollow
70kg b.o row
B. 35reps @18kg
72cal to
(M40)
A. Done with 275# and 135#
B. 40 DB step-overs (oops, did not see they were burpees); 80 cal row
16, 59
A. 4 Sets
BB Hip Thrusts x8 @ 20×1 – 175, 185, 195, 205
Slider Hamstring curls x 12 @ 2111 – done with heels on rower seat
Hollow Body Hold x 60s
Sup Grip Bent Over BB rows x 8 @2111 – 45#, 55, 65,75
B. Max reps/cals
4 Min DB Burpee Box Step Overs @ 35# DBs/20″ – 19
4 Min Row for Cals – 50 cals / 868m
***didn’t stop on the DB BBSO – just super slow and I just always suck at rowing!!
A. 165×10, banded leg curls 22, hollow hold 165×8 first 2 rds…. 185×8 same for all us 185×6 on rows
B1:19 up n over 55lb dbs and 20in
B2:85 on bike