Saturday Sept 23rd

Awesome day today!!

Started out the morning with Joint Mobility work.

Then in the evening it was:

3 sets of 8, 8 and 7 for Weighted Strict Pull-ups

Followed by 3 sets of 12, 10 and 10 per side for 1-arm Seated Cable Rows

Then hit 3 sets of 8 per side for 1-arm Lat Pulldowns

Moved onto 3 sets of 12, 11 and 11 for Neck Presses

Then hit 3 sets of 7 per side for 1-arm Incline Cable Crossovers with a 3-second Contraction on each rep.

Then hit 3 sets of 40, 30 and 30 for Feet-elevated Push-ups with only 20 seconds of rest between sets.

Moved onto 3 sets of 15 for Tight Arch Rocks.

Then hit a nice super set of two movements down with no rest between them for the abs. They were 2 sets of 8 or Parallel Bar Leg Raises with a 3-second Contraction on each rep and 3 sets of 10 for Pelvic Rocks.

Then hit another nice super set of two movements using the same protocol. They were 3 sets of 10 for Roman Chair Crunches and 3 set o 20 for Weighted Frog Crunches.

Great stuff!!