Movement Prep from FMS
A. Goblet RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – https://www.youtube.com/watch?v=mudRzAmfgxE
B1. 1-arm DB Bench press with bridge @20×1; 3-5×3 per arm; Rest 30 seconds – http://www.functionalmovement.com/exercises/bench_press_single_arm_hip_bridge_with_one_db
B2. Bridge Single Leg with Core Activation with Band @11×5; 3-5×3 per leg; Rest 60 seconds – http://www.functionalmovement.com/exercises/bridge_single_leg_with_core_activation_with_fmt
Deadbugs; 100 with 2 second pause on bottom – alternate legs and arms per rep – quality reps – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
For part A… All sets were 8 reps using a 26lb KB. I looked for a 30lb KB… but there isn’t one. I think I could have gone up in weight but not quite yet to 35lb. Can I use a DB here?
For part B1… All sets were 5 reps. The first set I used a 25lb DB… the 2nd and 3rd set I used a 30lb DB.
I looked up how to do the Bridge Single Leg with Core Activation on Youtube… So the functional movement website sent me my confirmation email. When I click on the link you provide it takes me to a log-in page. When I put my password in and my user name and click enter, the same log-in page just keeps popping up. I tried to just go the the website and try to log-in but the same thing keeps happening. The only other email address I have is my work email and I really don’t want to use that for anything personal as my company can see everything we access on our laptops. Therefore I wasn’t able to do the Functional Prep stuff. I tried logging in again tonight and the log-in page basically just refreshes itself every time. I don’t know if it’s my computer, iPad or phone… or if it’s the website. I can try and log in on my work computer… but I go to bed around 9-9:15 every night (why yes I am a loser LOL) so I don’t have time to look at any of it in the morning before we come to the gym. The deadbugs with the 2sec hold at the bottom was really tough. I think the first set of 100 took me almost 9min… but I wasn’t thinking right and didn’t break it up into sets. I did 44 to start and then had to keep taking breaks. The second set of 100 I did in 8:36 and I broke that up into sets. I waited 2 min in between each set so it basically took me 19:36 to do that… not good 😦