May 30, 2014
May 30th, 2014
Legs were healthily sore today from yesterday's lift. I went to the gym and did about an hours worth of hip work: 3 sets of 15 adductors on each leg at 20lbs resistance, 3 sets of 15 hip flexion at 30lbs resistance. 4 sets of 15 abduction at 90lbs (isolated). 4 sets of 15 adduction at 65lbs (isolated). 45 reps of abduction on the ground, 40 reps of adduction on the ground. On the ground hip rom: 6 reps on each leg of three way first hydrants, knee circles (front and back), donkey kicks, iron cross, scorpions, groomers, inverted scissors, inverted splits, rocker in hurdle seat, marching gluteus bridge. Standing: forward and backward knee circles, lateral leg swings and forward and backward leg swings.