JP Fitness Forums - View Single Post

cappuccino · 04-27-2009, 01:12 PM

Foam rolling at home

mobility warm-up

1a) RDLs 2x15x75lbs
1b) kneeling cable push 2x15x20lbs

2a) kneeling cable pull 2x15x20lbs
2b) scaption 15x12lbs, 15x10lbs (8lbs probably better weight, both of these were too heavy)

rests were short as prescribed (after all, little baby in daycare)

3) side planks 2x12x5sec hold

activation stretches : foot on ball hip flexor stretch, glute bridge, TFL stretch, clam shell--should have done these before workout but had a baby in daycare and figured I could do them at home if needed.

woohoo. When I left the gym it litterally felt like I was lighter. As if I had been carrying a back pack or something and had forgotten it. Must've evened me out a bit!

04-27-2009, 01:12 PM	#4 (permalink)
cappuccino New Mommy Join Date: Jun 2004 Location: Little Torontorock Posts: 4,658	Workout 1 Week 1 Foam rolling at home mobility warm-up 1a) RDLs 2x15x75lbs 1b) kneeling cable push 2x15x20lbs 2a) kneeling cable pull 2x15x20lbs 2b) scaption 15x12lbs, 15x10lbs (8lbs probably better weight, both of these were too heavy) rests were short as prescribed (after all, little baby in daycare) 3) side planks 2x12x5sec hold activation stretches : foot on ball hip flexor stretch, glute bridge, TFL stretch, clam shell--should have done these before workout but had a baby in daycare and figured I could do them at home if needed. woohoo. When I left the gym it litterally felt like I was lighter. As if I had been carrying a back pack or something and had forgotten it. Must've evened me out a bit!