20240219 Day 680 Part-2 - Abs, Lower Back & Mobility

20240219 Day 680 Part-2
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Abs, Lower Back & Mobility
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Immediately following the bike were my Toes to Bar like any other day. Today I felt like going in on the core work so I doubled up the volume with 20 sets of 10. Since this isn’t a movement I progressively load, I’ll play with the volume and density for a variation of stimulus every so often.
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Following the Toes to Bar, I want to do some non-aggressive lower back/spine fortification so I do some Birddogs. AKA “The Quadruplex” as It was taught in the Army, this is an isometric exercise that builds spine and rotational stability with a minimal daily time investment and high ROI. It’s part of many S&C and rehab programs in both Athletic and Clinical settings. I try to do a minute each side of these a couple times a day either independently or integrated in my training like you see today.
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Last, I ran through my “mobility flow.” I basically move through and briefly hold a variety of positions for 3-5 seconds each. The goal here is to just tease out the end ranges of the hips, shoulders and spinal rotation while in motion in a safe controlled manner. I do 3-5 rounds of both sides, either before conditioning if I’m feeling kind of cold and stiff, or following conditioning if my spine feels some kind of way from sitting on that bike for an hour.
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And of course, like every morning, I have my 6-7x scoop shake with a single serving Gatorade pack for a massive post-training influx of protein and high glycemic carbs to take advantage of my fasted/post training nutrition requirements.
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Stay in the fight🇺🇸🇰🇪
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