December 22, 2016 – Week 2, Day 2

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (16”)
BWx25

Regular Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Step Ups (16” Box)
BWx25/25

Reverse Hyperextensions
BWx30

16” Rack Pulls
45x12
55x10

Stretching

Comments: 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.