The last few days have been not too bad and the weather is getting nicer and warmer out. On Wednesday, I went to the bigger park near by the one I usually go to and did some Isometrics and Suspension Training with my straps. Warmed up with the Isos doing full body work. Wrapped my WorldFit Iso Trainer around a Tree Branch and got in some good bodyweight training that actually left me a little sore at the end but not a whole lot.
Pull-Ups: 4, 3, 2, 2, 1
Dips: 3x5
High Tension Amosov Squats: 3x12
Rows: 3x8
Simple Push/Pull/Squatting and rested as long as needed between sets. The Dips were more of a bitch than anything and trying to control all my bodyweight holding onto nothing but the handles and my legs not touching the ground. Tore a little bit of skin doing them but the healed up pretty quickly. For more info and training ideas for this type of training, check out Matt Schifferle's Suspension Calisthenics. Great stuff.
This was not even my first workout of the day, it was my biggest one though. Earlier, I did some Neck Mobility and Joint Loosening. Waited a little bit and then did some Bridges but mainly focused on rocking since it has been a minute doing any consistent bridging. I did the following exercises to stretch my back, neck and plenty in the hips, lower body and core.
4x5 Back Bridge Rocks using the hands as support, heels up and slowing touching my forehead and nose to the mat.
4x5 Front Bridge Rocks using the hands as support.
4x5 Each Side To Side Rocks in the Front Bridge.
Felt great and my entire body went into a relaxed state for quite a while.
Thursday was a hell of a training day where I went to the park in the morning, much earlier than I normally would and wanted to get a bad ass session with the Heavy Dopa Band. Did my circuit of 5 Exercises for 10 Reps each of the following:
10 Chest Presses
10 Rows
10 Squats
10 Alt Skis
10 Propellers
20 Rounds.....
Even timed this workout. Focused mainly on Technique and Breathing. Let the speed come naturally and finished the workout (1000 total reps) in 32:31. The rest of the day was decent and had to cancel on somebody due to things that were out of my control.
Yesterday was a good day to do Isometrics and Bridging Exercises. Did my Isos in the morning before handling stuff with my apartment. Got to visit a family member, hung out, had lunch, showed them some Isometrics to help with certain issues to build strength. Was a great visit and went for a walk out in the nice fresh air. After I got home, cooked some Steak & Rice, watched Raiders Of The Lost Ark (Best of the Indy series next to the Last Crusade) and capped off the night doing my Bridges.
Rocked 10 times in the Back Bridge using the hands for support, touching the mat with my forehead and nose, heels up.
Slight Rest.
Held a 3 Minute Nose To Mat Bridge with arms crossed to the chest and heels up. Took 18 Breaths.
Slight Rest.
10 Front Bridge Rocks using the hands as support.
Slight Rest
20 Side To Side Front Bridge Rocks (10 Each Way) using the Hands as support.
Slight Rest.
3 Minute Front Bridge Hold. Took 15 Breaths.
Hell of a workout and felt invigorated. Took a nice cold shower, chilled out for a bit then went to bed.
Want to get into Bridging? Get arguably the best one on the subject and that's Advanced Bridging by Logan Christopher.
What's on the agenda for today? Cleaning up the house a bit, Isometrics, maybe Bridges and Band Work but who really knows. See where it leads. Might film some stuff but haven't figured out what yet. Hopefully you all are having a good weekend so far and plenty to do. Have a blast, don't go too crazy and be amazingly awesome.
Want to get in contact with me? Go to my linktree below where you can email me or find all my socials. Looking forward to hearing from you.
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