Wed Feb 17th

Sleep: got 8 hours woo hooo! 

Mood: feeling muchhh better. Still mild sore throat but have a voice again and definitely on the mend and past the worst. Not going to push too hard today but happy to be back in the gym and working towards something.

Stress: minimal 


Shoulder PT first 

McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each) 
-McGill Curl-up
-Side-plank
-Bird-dog

Did 30 seconds each 

A. Sumo Stance Banded Goodmorning; 8-12 reps x 4 sets; rest as needed (neutral pelvis, engaged core and hamstrings) 

Used purple band and did 12 sets  really feel like my pelvis / core control has improved significantly!

B1. DB RNT Reverse Lunge; 6-8 reps/leg x 5 sets; rest 30 seconds - https://www.instagram.com/p/BYtFGMCg3BG/?taken-by=functional.bodybuilding (keep knee bend to 90 degree max on this) 
B2. Walking Reverse Sled Drag; 45 sec continuous x 5 sets; rest 2min - https://www.youtube.com/watch?v=k7JsvdG9sSo

Actually had a sled today! Whew that was a fun challenge 🥵. Held 18s for the lunges


C1. Double KB Front Rack Drop Lunge; 6 reps x 5 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 5 sets; rest 2min - https://www.instagram.com/p/BVudDH7gN8J/?taken-by=functional.bodybuilding

These were fun also. Did 18# KBs. No problems. 

Tried one pull up JUST to see. Felt fine 👍🏼

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