Trembriele Battles the Free Magic

[Trembriele]

Deep squats (8, 8, 7)

Forearm knee raises (8, 8, 7)

 

Jackknife pull-ups (8, 8, 7)

Pike push-up (8, 8, 7)

 

Inverted rows les bent (8, 8, 7)

Box push-ups (8, 8, 😎

 

Leg lift plank 35 seconds

[Trembriele]

Deep squats (8, 8, 😎

Forearm knee raises (8, 8, 😎

 

Jackknife pull-ups (8, 8, 😎

Pike push-up (8, 8, 😎

 

Inverted rows legs bent (8, 8, 😎

Straight leg bench dips (8, 8, 😎

 

Leg lift plank 40 seconds

[Trembriele]

Bulgarian split squats (4, 4, 4)

Hanging bent knee raises (4, 4, 4)

 

Jackknife pull-ups (4, 4, 4)

Pike diamond push-up (4, 4, 4)

 

Inverted rows legs straight (4, 4, 4)

3/4 push-ups (4, 4, 4)

 

Leg lift plank 45 seconds

[Trembriele]

Bulgarian split squats (5, 4, 4)

Hanging bent knee raises (5, 4, 4)

 

Jackknife pull-ups (5, 4, 4)

Pike diamond push-up (5, 4, 4)

 

Inverted rows legs straight (5, 4, 4)

Straight leg bench dips, one leg elevated (4, 4, 4)

 

Leg lift plank 50 seconds

 

When I tried todo the bench dips with the side of my spinal nerve decompression for support, there was a series of popping and cracking sounds.  That side wouldn’t support my weight like the other side.  It doesn’t hurt now, and there’s no numbness down my leg, but I don’t want to risk damaging the fusion.  I’m going to eliminate dips for now and add them back in once I hit 1 year post op.

[Trembriele]

Bulgarian split squats (5, 5, 4)

Hanging bent knee raises (5, 5, 4)

 

Jackknife pull-ups (5, 5, 4)

Pike diamond push-up (5, 5, 4)

 

Inverted rows legs straight (5, 5, 4)

3/4 push-ups (5, 5, 4) 

 

Leg lift plank 55 seconds

[Trembriele]

Bulgarian split squats (5, 5, 5)

Hanging bent knee raises (5, 5, 5)

 

Jackknife pull-ups (5, 5, 5)

Pike diamond push-up (5, 5, 5)

 

Inverted rows legs straight (5, 5, 5)

3/4 push-ups (5, 5, 5) 

 

Leg lift plank 60 seconds

[Trembriele]

Bulgarian split squats (6, 5, 5)

Hanging bent knee raises (6, 5, 5)

 

Jackknife pull-ups (6, 5, 5)

Pike diamond push-up (6, 5, 5)

 

Inverted rows legs straight (6, 5, 5)

3/4 push-ups (6, 5, 5) 

 

Leg and arm lift plank 30 seconds

[Trembriele]

Bulgarian split squats (6, 6, 5)

Hanging bent knee raises (6, 6, 5)

 

Jackknife pull-ups (6, 6, 5)

Pike diamond push-up (6, 6, 5)

 

Inverted rows legs straight (6, 6, 5)

3/4 push-ups (6, 6, 5) 

 

Leg and arm lift plank 30 seconds

[Trembriele]

Bulgarian split squats (6, 6, 6)

Hanging bent knee raises (6, 6, 6)

 

Jackknife pull-ups (6, 6, 6)

Pike diamond push-up (6, 6, 6)

 

Inverted rows legs straight (6, 6, 6)

3/4 push-ups (6, 6, 6) 

 

Leg and arm lift plank 35 seconds

[Trembriele]

Bulgarian split squats (7, 6, 6)

Hanging bent knee raises (7, 6, 6)

 

Jackknife pull-ups (7, 6, 6)

Pike diamond push-up (7, 6, 6)

 

Inverted rows legs straight (7, 6, 6)

3/4 push-ups (7, 6, 6) 

 

Leg and arm lift plank 35 seconds

[Trembriele]

Bulgarian split squats (7, 7, 6)

Hanging bent knee raises (7, 7, 6)

 

Jackknife pull-ups (7, 7, 6)

Pike diamond push-up (7, 7, 6)

 

Inverted rows legs straight (7, 7, 6)

3/4 push-ups (7, 7, 6) 

 

Leg and arm lift plank 40 seconds 

[Trembriele]

Bulgarian split squats (7, 7, 7)

Hanging bent knee raises (7, 7, 7)

 

Jackknife pull-ups (7, 7, 7)

Pike diamond push-up (7, 7, 7)

 

Inverted rows legs straight (7, 7, 7)

3/4 push-ups (7, 7, 7) 

 

Leg and arm lift plank 40 seconds 

[Trembriele]

Bulgarian split squats (8, 7, 7)

Hanging bent knee raises (7, 7, 7)

 

Jackknife pull-ups (8, 7, 7)

Pike diamond push-up (8, 7, 7)

 

Inverted rows legs straight (8, 7, 7)

3/4 push-ups (8, 7, 7) 

 

Leg and arm lift plank 45 seconds