Oh the fun we will have

On to day 2 of this week, got to the gym a bit late but still got everything done in a reasonable time.

Sled Pulls

We have access to a small indoor track you can use for all sorts of pushing/pulling exercises so we use it.Only problem is that it is only 20 mtrs there and 20 mtrs back. Still load 80kg on the sled and pull we did. 3 trips there and back then ready for our next thing.

Zercher Squats

I have one of the get strength zercher squat harnesses so I use that when doing these things, got better things to do than screw up my elbows for some egotistical reason. Feet at the moment are close together. This exercise forces you to try and stay upright so you use a lot of your glutes and erectors. They went pretty well today but need to cycle them in more. 4 sets of 10 reps at 100kg

Hyperextension for Hamstrings

I use the 45% hyperxtension for these but position the padding so I can put the emphasis on my hamstrings, I also shorten up the range of motion and make sure that I can really feel my hams working. 3 sets of 10 reps

Gliding Hamstring Raises

Hanging off a bar with feet out in front of you and the while keeping your arms straight you raise your hips up though the centre. I find it works my hams in the centre to top part of the rep. Good way of finishing hams. 2 sets of 10.

Reverse Hyperextension

If you access to one of these use it. We use it 2 times per week and it has done wonders. In my gym the No#1 most under utilized piece of equipment there. If you are not sure what and how it works search for Louie Simmons and or Westside and do some research. Good exercise 4 sets of 10 reps @ 120kg.

Overall a good workout but probably needed more intensity.

Exercise	Reps	Weight
Sled Pulls	15	80
	15	80
	15	80
Zercher Squats	10	100
	10	100
	10	100
	10	100
GHR Ext	10
	10
	10
Gliding Leg Curl	10
	10
Reverse Hypers	10	120
	10	120
	10	120
	10	120