warmup series for MU
Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep (https://www.youtube.com/watch?v=mjwrrFzWwcM)
Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep
(Hollow rocks x 3 into hip extension x 1) * 3 reps
1-2 times through this series
+
Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
Strict dips for depth x 2-3 + kipping dips with pause in bottom before kip x 3-5, rest as needed x 2-3 sets
+
A – Ring MU beat swings x 8 sec + 2 ring MU + 4 strict dips after second rep – new complex every 2 min x 6-8
Did 6 sets – my triceps are still sore and now my lats are sore from c2b on wednesday…hopefully they will be good tomorrow for some throwdown bench press action
B – Back squats x 8, 1 sec pause at or just below parallel, rest 2-3 min x 3
225 – tried to only have 1 sec on extension as this made it a little harder but every so often I had to take a breath and take some tension off
C1 – BB 1-1/4 hip thrusts x 6, rest 60 sec
225 – had a hard time emphasizing extension in the first set and almost backed off the load but was good on the rest of the sets
C2 – Banded quadruped to pike knee extensions x 15-20, rest 1 min x 3 sets (https://www.youtube.com/watch?v=iG7H-WUw5sE)
20 per round
D – GHD hip extensions x 10 + GHD sorenson hold x 15-20 sec, rest 90 sec x 4 sets
10 and 15 sec