Post Conditioning Posterior Chain & Calves (Day 1049)

20250222 Day 1049 Part-2

Post-Conditioning Hamstrings & Calves

First up was 1+ Minute/Side Loaded 1Kg Birddogs/Quadruplex. The goal here is to improve my spine’s ability to maintain a rigid, braced position with progressive isometric loading

Next were 5x sets of 20 Hammer Strength 45 Degree Back Extensions on the heels of the Loaded Birddogs in Part-1. The KPI here is to not flex the spine and focus on the hinge at the hip to maintain tension mostly in the glutes & hamstrings as opposed to the lower back

Next, I did 5x sets of Lifefitness Lying Hamstring Curls. I did these in the 10+ rep range sub-maximally at 2-3 RIR. I like to lightly touch that sweet spot for stimulus then back off with hamstring work or it negatively impacts my daily conditioning which is more of a priority for me

Finally, for calves I did 5 sets of Hammer Strength Seated Calf Raises. While these are currently maligned by Fitness YouTube, they have been instrumental in addressing some serious ankle stability issues I had early on in my training history. These allow you to target the Soleus, the more proximal to the bone calf muscle which is placed in functional insufficiency when the knee is straight while standing. These I do in the 20+ rep range

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