Wednesday Night

Recover, abs, cardio and mobility work

Recovery Work:

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse ball.
I hit my entire body for 15 minutes

Abs:

Sit up/ leg raise super set

40 sit-ups followed by 30 leg raises

Standing cable abs

5 sets of 15

Cardio Work:

20 minute walk on the treadmill at 3.5 speed

Mobility Work:

10 movements for 1 set of 10 reps each

Stretching:

5 minutes total with 15 seconds stretches for all major muscle groups

DONE

Saturday Morning

Recovery, assistance, core, cardio, and mobility work

Recovery Work:

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse ball.

I hit my entire body for 15 minutes.

Assistance work:

T Bar row

Worked up to 4 plates and a 25 for 8 reps

Hammer Shurg

Worked up to 4 plates a 25 per side for 8 reps

Standing EX bar curls

Worked up to a 45 and 2 tens per side for 8 reps

Abs:

Split kneeling pauloff holds

2 sets per side of 10 seconds for 4 sets

Standing pauloff holds

2 sets per side of 10 seconds for 4 sets

Cardio Work:

20 minute walk on the treadmill at 3.5 speed

Mobility Work:

10 movements for 1 set of 10 reps each

Stretching:

5 minutes total with 15 seconds stretches for all major muscle groups

DONE

,
Scott Yard