---

Today was a bit easier, but still really tough. I moved up the sets from 30 to 42. Focus is to strengthen legs and core to be able to properly complete a set of 10 reps on each leg doing a “Pistol”, which is a one legged squat.

Perform 3 sets of prescribed reps below in a circuit. When complete, move to next superset.

Superset A)
Overhead band squat x 12, Pushup x 15, Prisoner Reverse Lunge x 20

Superset B)
Pistol (each leg) x max, Towel chin-up x max minus (-)1

Superset C)
Feet on ball pushups x 15, Glute Ham raise on swiss ball x 15

Superset D)
Inverted Row pause x max, 5 second hold, Pushup pause x max, 5 second hold

Superset E)
Siff squat toe raise x 30, spiderman pushup x 24, siff lunge x 16, block pushup (each arm) x 10, ball rollout (abs) x 12

Took roughly an hour and I was really tired afterwards. Not so sore day after, so I think I’ll do better on Friday when this one comes back around.

Christian Henning
Oklahoma City Personal Trainer