Monday, February 1, 2010

Program 1, Day 1

As per my previous post on my program goals, I'm doing lots of exercises to work on my glutes and shoulders at the moment.

Today's workout consisted of
1. soft-tissue mobilization of the following muscles with foam roller and tennis ball
- spine
- hips
- quads
- feet/calves
- posterior shoulder

2. Dynamic warm-up using exercises from Assess and Correct
- quadruped rotation
- push-up plus
- dynamic blackburns
- split stance rotation
- scapular wall slides
- supine straight leg raise
- side lying hip abduction
- walking spiderman
- wall ankle mobs
- goblet squats

3. Activation/acute corrective exercises, also from Assess and Correct
- quad stretch
- supine bridge
- clam shells
- seated psoas holds

4. Strength training
- Pull throughs
- DB rows
- Split squats
- Split stance cable push
- Shoulder I, T, Y
- Front plank
- External rotation on knee

4. Energy system training
- bike intervals

5. Post workout stretching
- quad stretch
- calf stretch

This workout contained lots of new exercises for me so I found it quite tiring mentally, as well as tiring for those muscles I obviously don't use enough (glutes!). All good though. Looking forward to trying out 'Day 2' on Wednesday.


Today's food
M1: protein shake, muesli, eggs
walk TJ
M2: spicy peanut chicken, bok choy, zucchini
M3: chicken salad, nuts
M4: kangaroo patty, sweet potato, beans
train: day 1 (workout drinks)
M5: fish, sweet potato, salad


Anonymous said...

Welcome to my world. LOL!! There's no such thing as get in and get out of the gym with these types of programs. But you do get used to it and once you start feeling the difference it's all worth it. ;o) xxx

Charlotte Orr said...

Thanks Lia, I did notice how much looser my legs felt after the workout, so that was nice!