So Wednesdays are always hit and miss… some weeks I make it for the 4:45 class and some weeks I don’t. Last week I didn’t. This week I did. 🙂
Coach Nicole had a little group of us — Ryan, KB, and a new gal whose name I didn’t catch — and we had a bunch of first timers at the 5:45 class after ours, so it’s great to see so many new faces!
We started with a warm-up… but of course Nicole likes to add her own flair to the one on the board… We did 2 rounds of:
- 400m run or 500m row or 2 minutes on the assault bike (KB and I ran)
- PVC pass-thrus
- A few plank to squats
- Some hip opening leg raises and hip stretches
- PVC good mornings
- Some seated chairs
- and some squat to stands
All of this was quite welcome because honestly my hamstrings and hips were pretty tight when we started. And, like with most of Nicole’s pre- and post-workout routines, I was sweating by the end. So we were plenty warmed up.
With all that done, we did some work with pistol progressions, figured out GHD sit-up and hip extensions options, and came up with a plan. Ryan, who is a good 6-10 inches taller than me, and I would be on one GHD machine and KB and the other gal would share the other. We all had slightly different scaling options and really didn’t slow one another down much I don’t think.
I have never done a ton of GHD work — usually I leave that to the more advanced (or eager) athletes who want the challenge. But Nicole wouldn’t have that. 🙂 We all did some GHD work today!
The Rx workout was 2 rounds for time of:
- 50 GHD sit-ups
- 60 hip extensions
- 70 single-leg squats (pistols)
I went with the Performance level, which lowered the numbers to 40-50-60 and broke it up like this:
- 20 abmat GHD sit-ups
- 20 GHD hip extensions
- 30 banded good mornings
- 60 pistols, using the variation with the opposite leg behind the one doing the squatting, which helps me with stability while continuing to improve mobility and strength in that movement
- 20 GHD sit-ups
- 20 abmat GHD sit-ups
- 25 GHD hip extensions (5 more than 1st round)
- 25 banded good mornings
- 60 pistols (same variation, though a lot slower)
- Time: 19:35
Honestly, I’m quite happy with that… and still somewhat able to move afterwards. But I have to say — my ass cheeks and hip muscles were still vibrating after the fact. Definitely a struggle to get through all of those reps in movements that aren’t necessarily my strong suit (though banded good mornings and abmat GHD sit-ups were pretty good).
I survived and so did everybody else! So huzzah! Thanks Nicole!