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Routine for next challenge


gsethi

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Hey guys I'm trying to build up a routine, but importantly I need a good warmup and something to work on my ankle and hip mobility/strength.

I follow the progressions from El Diablo's website, it's definitely been working.

 

Previous routine:

Dynamic Stretching

Deadlift -  3x6

Squat - 3x4-8 

Pullups - 3x4-8

Handstand Pushups - 3x4-8 (Basically begins with pike upshups)

Leg Raises - 3x4-8

Pushup/Dips - 3x4-8

Rows - 3x4-8

Planks - 2sets

(Cardio - though I did it rarely)

Static Stretching

 

Here's what I was thinking of doing now ~

Warmup:

Dynamic Stretching

Standing on one leg Balance - 3sets each leg

Bodyweight Romanian Deadlift - 10reps

Handstand against the wall - 2 sets

Back Bridge - 2 sets

Lunges - 2 sets of 5 reps - front and back

 

(I've also thought of doing Agile 8)

 

Workout A (Wed/Fri)

Deadlift - 3x5

Pullups - 5x3-5 (Could not get past 5 reps of pullups, so I'm increasing the volume first)

Rows - 3x8-12

Planks - 2 sets

 

Workout B (Thu/Sun)

Squat - 3x8-12

Handstand Pushup - 3x8-12 (Pike Pushup)

Pushup/Dips - 3x8-12 / 5x4-6 (Due to never completing 3x8 of Dips, decided to increase the volume)

Leg Raises - 3x8-12

 

Cardio

Monday - Football 90mins full pitch

Wed/Fri/Sun - C25K on treadmill

Thu - Steady state cardio on Ellipticals or Rowing Machine.

 

What are your thoughts on this?

Half-Orc Ranger in training - Level 2

STR: 4 STA: 2 DEX: 2 CON: 0.5 WIS: 2 CHA: 1

 

[1 [Current Challenge]

 

Accountabilibuddies DAI-GURREN BRIGADE

 

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Thanks for the input and excellent link ~ definitely gonna try it out.

 

I've debated with myself and decided that I might drop football for a while in order to rehab my knees.

That would lead to:

Mon/Thu - Pull

Tue/Fri - Push

 

When shall I do the C25k then as it says to do it 3 times a week - if its possible to avoid wednesday gym times.

Half-Orc Ranger in training - Level 2

STR: 4 STA: 2 DEX: 2 CON: 0.5 WIS: 2 CHA: 1

 

[1 [Current Challenge]

 

Accountabilibuddies DAI-GURREN BRIGADE

 

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