07.10.05

Workout 2005-07-10

Posted in Workout Logs at 11:44 pm

Yes, I’ve been a slacker. I skipped Friday’s workout and moved Saturday’s (somewhat truncated) to Sunday. Not a big deal, basically two days of rest.

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 15 min

Muscle Workout C
—————-
Barbell Squat 4-6×4 135#x5/135#x5/135#x5/135#x5
Deadlift 4-6×4 135#x8/135#x5/135#x5/135#x5
Romanian Deadlift 4-6×4 135#x5/135#x5/135#x5/135#x5
Dumbbell Single-leg Calf Raise 4-6×4 0#x5@/0#x5@/0#x5@/0#x5@

Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

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