08092009 – hip extensions / situps

after a long weekend in WV (“camping,” albeit with a full kitchen and fireplace), I needed a little detox. 5 hour hike, good. 2 bottles of wine Sunday night followed by a day of feeding my hangover (biscuits and gravy, 7-11 chicken tenders, taco bell…), bad. Very bad. GREAT weekend though, and we both avoided setting the forest on fire and getting arrested, both wins.

So today:

Warm up (3 rnds):
2 min on bike
20 walking lunges
10 pushups
10 ring dips (tan band)
10 35# push press

Workout:
50-40-30-20-10
Hip Extensions
Sit ups (ab mat)

9:45

I hadn’t done hip extensions since I started subbing, assuming they’d hurt my lower back. But since it turns out the lower back pain is just referred pain from my hip rotators (thank you TEAL center), I thought I’d try adding these back in, balanced by something I knew wouldn’t hurt and a warm up that was guaranteed not to as well. Aaaand, success! The hip extensions both felt fine and were significantly easier than the situps, I was sailing through the reps. This one was fairly killer (read: I laid face down on the ground for a solid 2-3 minutes afterwards, but intensity was good and it was a nice change up in rep scheme and new move for a metcon. Tomorrow needs to be push ups / pull ups though, I’m overdosing on situps. But oddly still suck at them?

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