20240301 Day 691 Part-2 - Post-Conditioning

20240301 Day 691 Part-2
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Post-Conditioning
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After the bike, to cap of my time here at the Westin, I do my daily self-care and some extra mobility work in preparation for the plane back to Texas.
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I begin with this Lifefitness 45 degree back extension. I do 100 total in 5 sets of 20 reps. With back extensions, how you set the pad will affect the force curve and consequent bias of the hip hinge. If I set the pad a bit higher on the quad closer to my waist, I can bias my lower back versus setting the pad lower and biasing more glute/hamstring. Play with that and look for the sweet spot that best suits the training effect you’re working towards.
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Next, I did my standard 100 toes to bar, 10x10 in 5 paired cluster sets. Cluster sets simply means I do a pair of 10 rep sets with minimal rest, then take a regular break between each pair. Cluster sets are a simple “intensification” technique to increase “training density” or the volume of work accomplished in an abbreviated period of time. More than intensification, it’s a good method to use for maintenance type hypertrophy work, so sub-maximal, minimum effective dose type work, that you need to get done with limited time available.
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Last, I run through my mobility flow after a bit of rolling to “reset” my end ranges as I started to tighten up a bit once I got off the bike. The main things here are hips and shoulders, as well as some rotation for the T-spine and lower back.
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And that’s it. Time to clean up and check out. More to follow later on my thoughts and takeaways from this very impactful event I had the privilege of attending.
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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