Glure activationexercises

https://www.azumio.com/blog/fitness/4-must-do-glute-activation-exercises

https://youtu.be/GXM-w4AyolU

todays news and humor 9/17/15

inspirational picture

mobility

http://www.rmaxinternational.com/flowcoach/?p=191

deadlifts

http://www.t-nation.com/readArticle.do?id=5374326
http://www.t-nation.com/free_online_article/most.../the_trap_bar_deadlift
http://www.clutchfitness.com/forums/showthread.php?t=4297

BTC basic template

Sarah LeTard
Date
resting heart rate
Hours of Sleep
Water:
Coffee:
Alcohol: n
Multivitamin: y
Probiotic: n
BCAA’s: n
Stress:
Cravings:
Exercise that felt good:
Exercise that felt off:
Training intensity:
Flexibility/Mobility Drills:
Corrective Exercises: n
Performance Goal/PGR:
Soreness/Tightness:


Meal Tracking
Rate ALL 1-5
Q=Meal Quality/Health     S=Satisfied/FullnesS     F=Focus/Mental Clarity     E=Energy

food log basics

Vitamins
morning

• 500 mg krill oil- 1 cap
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• estrosense- 1 cap
• pycnogenol 30 mg- 1 cap
• spirulina- 3 tabs

evening

• Glucosamine Chondroiten MSM XR- 1 tab
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• EFA (borage, walnut, current, flax)- 1 cap
• Alfalfa leaf- 2 tabs
• trace minerals- 1 tab
• Vit C 500mg- 1 tab

No other routine supplements (eg BCAA MCT etc...)

avg sleep per night 7-9 hours

usually wake up to alarm or phone ringing or kid calling me -> resting pulse is useless since my heart rate goes up immediately

first 8 weeks (starting in March)

My first program, used it for about 8 weeks starting in mid March

Three days a week * 8 weeks

goals and impressions before I start:

squat at 45- easy, 95 not hard, 145 not sure I can do full range of motion

power squat- easier that it looks

one arm swing- hard work but do able, goal is each arm 3 sets of three at 30 lbs to start

walking lunges- hate, may sub split leg squats instead, one set each leg forward and rear.

glute presses- not sure why I need to do this but I will be a good girl and cooperate

millitary press, not sure how this workws, will consult youtube

partial press- if this is that damn machine...

lat pull downs- 70 lbs and play with bars/grips

reverse fly- good for concentration, actually feels good- 12 lbs each hand, bent over?

overhead squats- will start with bar only

good mornings: need to consult you tube will start with light bar only

leg extensions and leg curls.  yuck yuck yuck

sled- could be fun

farmer's walk.  sounds like work

Day1: Back Squat (45, 95, 145) x (8, 5, 5)

   Power Squat from bottom (165,,,) x (5 singles)

   One-arm Swing (30,,,,) x (triples to new pr)

   Walking Lunges or Farmers Walk

   Kickbacks on glute machine

      full stack x 8-10 each leg

Day2: Military Press (45,,,) x (sets of 5)

   Partial Press

      behind the neck or use machine

      bottom range for triples to new pr

   Lat Pulldowns

   Reverse Fly

   Core work  

 

Day3: Overhead Squat sets of 8-10

     Goodmornings (45, 60,,) x (8,8,,)

Leg Curls

Sled or Farmers Walk

Leg Extensions