Training Log – Workout Of The Week – 2/16/12
I mixed things up a bit this week with a beach workout and a few training sessions at the gym. This was by far the best workout of the week for me with a great mix of exercises including bodyweight, resistance band and barbell training. I threw a few bands, EZ slider and a squat bar pad into my gym bag and was ready to go! 
Here’s what my training session looked like….
Warm up – 1 mile walk
Foam Roll – 10 min
slide reverse lunge start position
slide back into reverse lunge
slide reverse lunge bottom position; contract and hold for 5 seconds
Dynamic Exercises and Stretches: hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, hip flexor stretch, glute stretch, hamstring stretch, calf stretch
Box Squat Jump – 3 sets of 5 (I always like to start with some kind of explosive movement before I get into my training)
Elevated Pistol Squats – 5 sets of 10 (I used a plyo box to do these. I stood on the edge of the box, on one leg, with my arms extended out in front. My opposite leg was extended straight out and kept parallel to the ground as I squatted down as far as possible. I find these always to be challenging if I haven’t done them in a while.)
superset with
Single-Leg Band Reverse Hyper – 5 sets of 15 (these are still at the top of the list for me . I made sure to pause at the top position for a 2 second hold and I really contracted the glutes)
Maximal Contraction Slide Reverse Lunge – 5 sets of 15 (I placed a slide underneath the ball of my working foot, slid back into a reverse lunge position. In the bottom position, I concentrated on pulling my front heel back and pushing my opposite knee forward to help contract all the muscles in the lower body, especially the glutes 
, and I held this position for 5 seconds before returning to start. These are by far the simplest and easiest exercise, yet so effective!)
superset with
Barbell Glute Bridge – 5 sets of 10 (I sat on a mat and rolled a loaded bar over me from my feet, placed the padded bar across my hips, velcro face up, and with an even hand position on the bar. I laid on my back and set up in glute bridge position. Squeezing the bar tightly, I raised my hips and held at the top position for 3 seconds, really squeezing the glutes. I enjoy these and feel they are easy to set up when you’re training alone. This was such a fun superset for me and I always get excited when working with the barbell!
Swiss Ball Mountain Climber – 3 sets of 25 (I placed my hands on a swiss ball for stability and alternated raising each knee. This is an awesome exercise for ab strength, back and shoulder stability…and a nice change from doing regular mountain climbers )
Cool Down – front and side planks, glute bridge, glute stretch, hamstring stretch and hip flexor stretch
I mile walk home
This was seriously one of the best lower body/glute workouts I’ve done in a while. I have already started my day with some morning fasted cardio, will be heading to the hill for some sprints, then ending my day with mobility drills and foam rolling.
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