Training From Zero: Day 8
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Reverse Hyper x 3 (10, 8 4 more on left leg)2,3,4
Lo to Hi Rope Chop 8's 7,8,9/ Hip Thruster 3 Sets x 10 reps 185,225, 275
3x Push Up w/vest 25 seconds/ Face Pull 3x15 @12
Lower Ab and Plank finish
stretch

Day 9 Training From Zero
Tuesday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Foot Strength 5-10 minutes
Mobility Drills 15 Minutes
Lower Abs 5 minutes
Stretch


Training From Zero: 10
Wednsday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 15+ minutes (higher reps)
vested Lunge Matrix/ Single leg Glute Ham Back Ext 10 and 8 x 3
Mid Line Rope Chop 8's 7,8/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 65, 75
Vested Inverted Row/ Band Pull Apart 4x12 @12
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch

Thursday and Friday: off

Saturday
Training From Zero: Day 13
Eliptical 10 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg 45 Back Ext x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10 50/60
Vested Natural Glute Ham raise 3x12/ Hanging Leg Raise 3x15
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 15 reps 10's
Lower Ab and Plank finish
stretch

I had a really busy week and I ate pretty damn bad! I gave in to stress and I'm really unhappy with myself for doing so! However, today's workout really put me back on the right track. I finished my workout by devoting about 10 minutes to stretching my adductors (aka my biggest lowerbody weakness). I envisioned Jean Claude Van Dam the whole time...that guy had a ridiculous combination of flexibility and speed. I am going to slowly progress things in...just like we preach at NX Level, a proper performance enhancement program has to be centered around proper progressions. Its been really hard to watch other athletes and be on this "beginner" routine. However, I can't get ahead of myself...hope everyone has an enjoyable weekend.