5 Minutes Elliptical
Leaning Calf Raises
Sumo Box Touches (12” Box)
Box Squats (16”)
Regular Box Touches (12” Box)
Squat Therapy (16” Box)
Step Ups (16” Box)
16” Rack Pulls
New stuff this session. Some rumbling in my stomach but no issues
during workout. 5 minutes on the elliptical for warm-up as I have been
doing, 162bpm at the end. Calf raises felt easy until the last eight or
so reps so getting better. Box touches in both style feeling good in the
hamstrings. Box squats were alright this time. Really trying to keep
the lower back tight and not have it fatigue on me. No cramping in the
legs either. Much the same as last session on the squat therapy stuff.
Again trying to keep everything tight and rigid in the spine while
moving with the legs rhythmically. Next step-ups. Same as last week but
increased the step by 2”. Didn’t have any missteps this time around. Did
feel a bit harder by the end compared to last time but it is a higher
step. No back fatigue here so that is good. Makeshift reverse hypers
after that. Took a bit of effort to get a good setup (still not stable).
Goal was one set of as many as I felt comfortable doing with no weight.
Lot of pressure on the abdomen. Had to do these strict and slow due to
the unstable rig I had. I could have done more but it would have
required more momentum than I felt comfortable doing. Last was rack
pulls but only with the bar. Idea being to do light stuff that feels
like nothing. First set goal was 10 but I lost count so I guess it felt
like nothing. Since that went well, a little more weight for another
set. Also good. Working on what I’ve been doing with the other exercises
and bracing hard. Home to stretch and eat.
Shoulder Specialization - John McCallum
17 hours ago