home gym

Leg Day; Duality

Rambling about how awesome I’m feeling post leg day workout!

Tri-Set 1

Reverse Lunge on Slider, Glute Bridge w/Slingshot, Inverted V on sliders

Tri-Set 2

Bulgarians, Banded Lateral Walks w/Squats, Weighted Reverse Crunches

Tri-Set 3

Glute Cable Kickbacks, Adductor Plank, Hanging Leg Raise

Post-Workout Smoothie: Banana, Beets, Carrots, Mint Leaves, Vanilla Almond Milk and Legion Vanilla Whey Protein

I’ve been training for a few weeks now, after a 3mth break away from the gym, and my body is already responding nicely. What I mean by that is I’m feeling recovered within a just a few days, range of motion feels more fluid, and strength is building back up. This doesn’t just come from practice, I’m also making sure I’m listening to hunger and satiety cues (I’m definitely feeling more hungry!), staying hydrated, sleeping 7-8hrs every night, managing stress with yoga and mediation, and incorporating all of my recovery tools such as icing as needed, using my TENS unit as needed, stretching, foam rolling, getting a massage monthly, and visiting my chiro as needed.

Lacking in any of these areas may be the culprit for the reason you may not be feeling like your body is recovering or if you are experiencing injuries.

Take care, this is the only body you get. Treat it with well and with love.

Hope you got some workout ideas!

Have a killer day,

Elda

Client knocking out Squats and Deadlifts for the 1st time

Super excited for this!  We’ve been working on box squats and rack pulls to work depth and build a solid posterior.  We’ll max out on squats next time, today she did a 5×5 @ 95# then worked up to a 155# max pull =)

Accessory work consisted of heavy lat pulls, heavy back ext and ab work.

DE Squat Day

Stoked about getting back into training!  I’m about 15 weeks out til my next competition, the Texas State Powerlifting Meet April 18th 2015.  I took a few weeks off after my last (and 5th ) competition of 2014 which was on Dec 7th and it feels like forever ago!

I’m looking forward to a new training program which will incorporate more Dynamic Effort days and working with band tension and chains.  I’ll be strength training on M/W/F/Su as well as Spartan Race training with my team every Saturday morning. Cheers to year #2 of continued strength, breaking records and being a bad ass!!