Push Hip ER
Active Pigeon
Pull
Hip IR
Horizontal, vertical, pulling, close grip, wide grip Single Arm Pulley action
Rings in the shed action
Legs
Single leg work, stability, build quads, glutes, calves
Immersed in the weights
Quad - niggly
No riding bike
Weight stuff but backed off
8a boulder
Work got in the way…
How much time?
Going in the shed
Bent over rows
Not bad shape - step downs on the box
Good on the right leg
Go steady on leg stuff.
Good basic stuff - nothing too wild
Basic mobility
Day to day - up early
Dad’s workshop
Home by 3-4pm each day
2 hour sessions
General Week
Left hand is fucked - can’t climb
Back-burner
Main goal - train/climb 3-4 days per week
Do some conditioning
Rehab year
2-3 x per week
Squat racks
Bars - TRX
Shed:
Small DB
10kg KB
Olly BB
25, 20, 15, 10, 5 plates
Bench
Rack
Rings
EZ Bar
Quad - partial tear of quad tendon
Stability - missing
Disposition in the hip - lots
IR / ER
Core -
Push
Pull
Legs
Front squat
Back squat
Dead
Bench: 300mm
Number 1: legs!