WOD - 090427

Perform:

3x5 SLS

3x5 Natural Leg Curls

Finish with 3x10 Hip Extensions.

notes:

1) Add enough weight to the SLS so that they are quite challenging for the 5 repetitions. Options for adding additional resistance include; weight vest, dumbbells, weight plates or even a sandbag across one shoulder. Do not however increase load to the point where control of the movement is lost. All repetitions should be performed slowly and deliberately, with no bounce out of the bottom of the squat.

2) Perform the Natural Leg Curls with the absolute minimum of assistance from your arms on each repetition.

3) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second leg SLS; these you may go directly from one to the other and then take the 3-5 minute rest period.

4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

I did:

3 sets of 5 bodyweight SLS and natural leg curls

6 sets of 10 seconds bent leg low straddle L

finished with general stretching

hope my legs are not too worn out for my jujitsu grading tonight in an hours time :?

skipped the SLS because i forgot

did the bodyweight leg curls 3x5. My legs didn't know what hit them. Cramping in the feet and hammy left me dying inside.

I had to put a deflated bounce house on my legs as i didn't have a person. they weigh 200+ btw.

Did senders after that because i didn't get to do them last week

6x 20' of senders. wow is that fun.

i'll have to do the prehab all in one shot tomorrow and tonight.