Today's training was at the 24 Hour Fitness Super Sport in Walnut. I was working on my weaknesses today. Training was for less than an hour. I spent a lot of time on the warm up, because I'm so tight and my knee is still stiff.
The highlight of the day was on the push press. My knee is feeling more stable, so I was able to explode more on the lift.
Clearly for me, I'm seeing results on both the squats and deadlifts from the leg press, so I'll continue having it on my program. I added the one legged seated leg press, because I've been favoring my right leg more than my left leg, so I have to balance it out.
Warm Up
Foam Rolling (Quads, IT Band) - 3 minutes
Corrective Stretching - Hip Flexors - 2 minutes
Shoulder Protocol (Hugs to Reverse Flyes, Arm Circles, and Reverse Arm Circles)- 3 minutes
Strict Press - 45lbs, 95lbs, and 135lbs - 10 reps
Push Press - 175lbs and 210lbs - 2 reps
Workout
Push Press - 245lbs - 2 reps, 260lbs and 265lbs - 1 rep
Leg Press -
One Leg Seated Leg Press -
Cybex Pulldown Machine (Supinated Grip)
Planks - 3 sets - 1 minute
Jack Knife Crunches - 2 sets - 20 reps
Medicine Ball Rotations - 2 sets - 40lbs - 20 reps
The highlight of the day was on the push press. My knee is feeling more stable, so I was able to explode more on the lift.
Clearly for me, I'm seeing results on both the squats and deadlifts from the leg press, so I'll continue having it on my program. I added the one legged seated leg press, because I've been favoring my right leg more than my left leg, so I have to balance it out.
Warm Up
Foam Rolling (Quads, IT Band) - 3 minutes
Corrective Stretching - Hip Flexors - 2 minutes
Shoulder Protocol (Hugs to Reverse Flyes, Arm Circles, and Reverse Arm Circles)- 3 minutes
Strict Press - 45lbs, 95lbs, and 135lbs - 10 reps
Push Press - 175lbs and 210lbs - 2 reps
Workout
Push Press - 245lbs - 2 reps, 260lbs and 265lbs - 1 rep
Leg Press -
One Leg Seated Leg Press -
Cybex Pulldown Machine (Supinated Grip)
Planks - 3 sets - 1 minute
Jack Knife Crunches - 2 sets - 20 reps
Medicine Ball Rotations - 2 sets - 40lbs - 20 reps
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