Feb 21 Leg day - Challenge complete
Leg training day
Warmup
5 minutes Indian club swinging
Commando rocking
FTW squats
Buterfly hip flows
Training
Kettlebell Goblet squats
16kg * 12, 20kg * 11, 24kg * 10, 28kg * 9, 32kg * 8
16 pullups
Kettlebell double front squats
36 kg * 6, 44kg * 5, 48kg * 3
Single leg calf raises
Bodyweight + 24kg 18 R&L
116 reps
Notes
I have a MTB ride arranged in just over 3 weeks with a group of young guys, so I'm trying to build a bit of strength endurance & power so I can give them a run for their money on the day. It's not an ideal routine but I'm sure it will help me endure the hills a lot better than I would if I didn't do anything. I have no real hills at all where I live at the moment, so a bit of light weight work will certainly help.
If I had a bit more warning I would have done things a bit different but I'm doing a bit of a mixed schedule to build power and some strength endurance. The weights are are not very heavy but I've used a similar routine before to get me in shape to put up a good show on the bike.
The challenge is being run by @steemmatt and it his 100 rep challenge
Matt's 100 rep Challenge
Banner artwork by @bearone
Never skip leg day!
A clever pun!
Thanks for the reply.
I wish I knew this rule 10 year ago. Would love to see you throwing some reps our way again. Don't be shy.
What is a butterfly hip flow?
It's a hip mobility exercise, I have torn cartilage in my hip so I need to do a lot of mobility work to keep it working.
I do mine a bit like the guy in this video
Butterfly hip flows
you can try again to build a bit of strength endurance & power
That's the idea @rokeya1988
Thanks for the reply.