19:15 Home

Yoga 45 minutes

18:30

X-Trainer 25 minutes
Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x10x25
Stepup to reverse lunge 2x10x25
Jump squat 2x10x25

SS2:
DB BP 2x10x40
Pullups 2x8

SS3:

Alternate DB incline BP 2x8x35
DB Bent over row 2x10x35

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x8x25
Stepup to reverse lunge 2x8x25
Jump squat 2x8x25

SS2:
DB BP 2x8x35
Pullups 2x8

SS3:

Alternate DB incline BP 2x8x35
DB Bent over row 2x8x35

SS4:
Alternate leg raise 2x8
Side plank with twist. 2x8

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

SS1:
Machine Row 2 x8x100
Machine chest press 2 x8x65

SS2:
Alternate DB incline BP 2x8x35
Pullups 2x8

SS3:
Unilateral RDL 2x8x25
Stepup to reverse lunge 2x8x25
Jump squat 2x8x25

SS4:
Alternate leg raise 2x8
Side plank with twist. 2x8

Stretch

19:30 Home

Yoga 40 minutes.

13:00 Home

Yoga 40 minutes.

A nice relaxed session focusing on opening the hips.