15 Sling shots each way
15 Halos each way
15 Halo chops
5 Spinal wave
5 Chest openers
5 Cossack squats each leg < body weight
5 reverse lunges each leg
20/44# single bell
10 x Reverse Lunge 5 each leg
10 x Cossack Squat 5 each leg
10 x Goblet sq
10 Walking Swings 5 each leg
10 Hack sqs
I dropped the reps on the first two exercises as my knees where feeling old this morning and I got to be honest the way the program is written I'm not totally sure if its 10 reps total or 10 each leg. But for now I'm going to run this on how I feel.
So end of week one.. for the second time.
Cossack Squats are now being done with the bell. Depth is slowly getting lower
Windmills are getting easier. I'm able to get an almost straight line between my hands whilst one is touching the floor and the raised arm has the shoulder loaded and locked in place. When this is right it feels nice and tight and natural,, Just like I like my women
Hack Squats are weird fuckers. You hold the bell behind your back and squat down trying to keep a upright back and the exercise description shows you are allowed to raise your heels of the floor. Try them. you will thank me ( not ).
Looking forward to actually getting to week 2 of this..
Now to try and sort my diet out.
Still eating healthy 80% of the time. I know I'm not eating enough but it is mainly clean. salads, tuna, chicken, low cal meals, fruit and a protein shake after every work out.
Wished I knew some one that could write a diet plan for me to make my life easier,,