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
- TFL
- 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.

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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