The key workout for today was Tabatas, and running ones at that.
For tabatas, it is very important to be good and warm, as you can hurt yourself quite easily, so a little longer on the bike to warm up, then we went around the track a few times doing various warm-ups. First one was called Karioke, where you kinda hop sideways, back foot in front then behind the other, so you are twisting the hips. Then butt-kicks for a length, then high knees, then the one where you bounce the knee straight up and then straight out the side... That last one takes some coordination, and apparently more that we had, although Trainer Lindsay makes it look easy.
We slightly modified the protocol, thinking that Rob's knee pain from last week was not a good result, and that a full lap was more than 20 seconds. So we did this as half a lap @100% effort, then quarter lap slow jog. This was probably now too short for the running, and still too long for the recovery, but it felt closer to the way the Bike Tabata feels (where we have a timer to look at, so know we are right on the times).
After 8 repeats, Nic Wiggins comment still held true, "The running was all right, I just could not get my mouth open far enough". Almost 2 hours later, I am still feeling the effect.
We followed that with some lighter exercises that we dont normally do
- Back extensions on the exercise ball x15
- Rear Delt Flys, 15lbs x20
- Rotator Cuff, internal and external rotation, using tubing, 15 each side.
3 times through the set
Next we did
- Calf raises on the machine, 50lb weight, x15
- Lat Extension, where you lay back on the exercise ball, under your shoulders, hips raised, hold a 35lb dumbell straight up, and with arms held straight, lower the weight above your head and back up. 20 repeats
- more internal and external rotation while waiting for machines, etc
3 times through the set.
Last, we used the Ab Roller, to work those abs some more. Lucky me, Lindsay made Paul do the pilates routines from Monday, and he had much the same comment. As in, "Crap, those hurt". If I ever thought that pilates would be easy, I dont anymore.
Did some foam roller work on the IT band, Quads and hips, and called it a fine workout.
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