Monday, June 15, 2015

Squat soreness

Groaaaan. That's what I'm doing getting out of bed and rising up from a chair today. Yesterday was my first lower body workout on a new program after a deload week and muscle soreness has hit within the first 24 hours.

Yesterday's session at the local YMCA went down like this:

1A) Barbell Squat Jump
1B) Mobility Exercises

2A) Barbell Squat - 5x5
2B) Box Jump

3A) Front Squat - 4x10
3B) Leg Curl - 4x10
3C) Back Extension - 4x12

Today I was going to hit the YMCA for a session of bench press and barbell row. Tomorrow is a forced day off due to a busy morning of appointments and work calls. But my low back was tired so I decided to do a lot of mobility moves and some modified upper body training. Full workout was:

- yoga, lower back mobility (Cat-Camel), side plank, stretching, band pulls

1A) 1-Arm Standing KB Shoulder Press - 4x15
1B) DB CSR - 4x12

2A) DB Shrug
2B) Triceps Pressdown with Bands
2C) Iron Cross
2D) More stretching & mobility

So the modified training schedule for the week will be an off day tomorrow and then bench press on Wednesday. Thursday will be off because it's a full morning of work calls. And then on Friday...everyone loves Friday...because it's a deadlift day! I'll be using the Trap Bar for that workout. TGIDF. Thank goodness it (will be) deadlift Friday.

Lots of great things coming in the TT world...including our first Yoga program. This was created and filmed by Missi Holt, CTT, and will be available next Tuesday.

Today's Kickbutt Mindset Tips:
When you are down, give. When you are frustrated, make someone else better. When you struggle, help others. The fastest way to patch a hole in your heart is by brightening someone else's day. Give, help, love, and share.

Make the world better and heal yourself,

Craig Ballantyne, CTT

PS - But take personal responsibility...

Plan ahead. Know your nutrition obstacles and identify at least 2 solutions for each. Do your shopping and cooking and meal prep on the weekends, so that during your busy week you have your meals ready…and so that you avoid vending-machine regret.

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