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8/5/2012 1:30:27 PM -
Cardio, abs, mobility, and recovery work

Soft tissue work:

Rumble Roller: Hips, glutes, hams, front thigh, neck, and the entire back.

ELITEFTS Roller: ITs, 3/4 quads.

Theracin: traps, rhomboids, low back and middle back.

Lacrosse ball: Feet, Delts, and pecs



25 minutes at 3.4 speed. My HR wouldn't budge over 105 but I did not feel like walking any faster. Ill just call it a "recovery walk".


Standing Cable Abs

5 sets of 12

Pauloff presses

5 sets of 12 each side for 10 total sets

Mobility work

10 movements of 2 sets each of 8.


10 second stretch on all major muscle groups


My kids gymnastic class is now an hour as opposed to the typical 45 minutes it been the past year. She moved up from the "JR jellybeans" to the "fantastic fours".
She is now in the big gym with all the gymnastic implements. Its practice now and not so much play. For her its time to start listening a bit more and gain some focus. So I hope. To me that just means I have to find 15 extra minutes of work to do on saturdays at 9AM. Hence the extra abs and mobility sets. I think Im going to spend the time next week in the steam room or suana. My wife is due for out next girl in 11 days!!!!!!!!!!!!!!!!!

Scott Yard

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