Tues Feb 2nd

Sleep: got 7:07, recovery is 86% 

Mood: feeling pretty good today! Still bummed about the shoulder but happy to have a plan to address it and feeling good about the road ahead  

Stress: minimal 


McGill's Big-3 - 2 stimulative sets each exercise
-McGill Curl-up
-Side-plank
-Bird-dog

Stimulative sets was hard to define haha I did 10x10” holds each leg on the curl ups; 30” on the side planks (went on my hand for the left side); and 10 / side for bird dogs

A. Sumo Stance Banded Goodmorning; 12-15 reps x 2-3 sets; rest as needed (neutral pelvis, engaged core and hamstrings) 
B1. DB RNT Reverse Lunge; 6-8 reps/leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BYtFGMCg3BG/?taken-by=functional.bodybuilding (keep knee bend to 90 degree max on this)

 This felt harder on my left side, used 25s 

B2. Walking Reverse Sled Drag; 45 sec continuous x 3 sets; rest 2min - https://www.youtube.com/watch?v=k7JsvdG9sSo

Had to makeshift a sled with a heavy KB and a band haha the sleds were put away


C1. Double KB Front Rack Drop Lunge; 6 reps x 3 sets ea leg; rest 30sec (light)
*https://www.instagram.com/p/BWP1TyNgqZC/?taken-by=functional.bodybuilding
C2. Feet Elevated Banded Hip Thrust; 10-15 reps x 3 sets; rest 2min - https://www.instagram.com/p/BVudDH7gN8J/?taken-by=functional.bodybuilding

I really liked both of these for part C! I felt it on my R leg more when I stepped back with the right and definitely want to keep working on it 

Used 18# KBs for the front rack and it didn’t hurt while I was doing it. Still numb after. Did more dry needling and RTC work today. I feel the numbness at rest and I’m hoping that’s the nerve waking up 

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