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Old Fogies Club: What was your workout today?

Original strength resets

Set a timer for 20 minutes:
  • Begin with about 3 minutes of some lighter weight warm-ups.
  • Rounds of:
    • 1 KB clean and press right (24kg)
    • 2 single-sided KB front squat right (24kg)
    • hand-to-hand swing to the left side
    • 1 KB clean and press left (24kg)
    • 2 single-sided KB front squat left (24kg)
    • 3 pull-ups
    • Shake it out for about 10 nasal breaths
    • Keep repeating until 20 minutes is complete
  • I got in 10 rounds in the remaining ~17 minutes.
Followed by a 16-minute walk.
 
Well had my physio appt. After an hour of looking at my back etc she concluded that my constant lower back, mid back and pelvic pain is all connected to the lower curve of my spine (news to me) and that my right hip is apparently significantly higher than the left (again news to me), which in turn gives me a limp when I walk and has weakened my right leg muscles. I thought the limp was from being run over by a lorry as a kid but no so. So now working on a right sided bias work out plan.
 
Yesterday was leg day so,

10k steps at work
Indoor cycling 30mins
Seated leg extension 20kg up 35kg , 4 x11 reps
Lying leg curls (not my best) 10kg to 25kg 4x11 reps
Side hip leg raises 5x10 right and left
Body weight 3 inch calf raises 5x5 reps

Its core day to day so a little easier for the back with all the stretching.
 
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