Post-Conditioning Lower Body & Band-Assisted Ab-Wheel Rollouts (Day 1091 Part-2)

20250405 Day 1091 Part-2

Post-conditioning Lower Body

First up I did 5x sets of Band-Assisted Standing Ab-Wheel Rollouts. I put these here because unlike any other abdominal movement, the standing variation requires a significant amount of posterior chain engagement at full extension, especially if you pause briefly like I do here.

As my primary quad/leg specific movement I did 5x sets Rear-Foot Elevated Split Squats. These were 10+ reps/set with a single kettlebell held with the opposite hand as the working leg proximal to my centerline.

Next, I did 150x Hammer Strength 45 Degree Back Extensions (5x30) with a glute/hamstring bias. After Split Squats and at higher volumes the stimulus from these is significantly different becoming an almost entirely lower body hip hinge with minimal lower back involvement

For Calves I did 5x sets of Hammer Strength Seated Calf Raises, high volume at 20+ reps a set. While perhaps sub-optimal for hypertrophy, the solitude bias has been an ankle stability game changer for me over the years

Link to My “1st Company” Discord Server 👇🏾👇🏾
-
https://discord.gg/SBwxv2NA
-
Interested in MY story? Click on the link 🔗 below to find out!!👇🏾👇🏾
-
https://youtu.be/F6_p0nfgcoQ?si=M6GmEgXBydCw95vv
-
Trouble sleeping? Anxiety? Depression? PTSD? Lasting effects from head trauma? Creatine may be something that helps!! Click the link 🔗 below 👇🏾 👇🏾
-
https://youtu.be/sobCYCOG600?si=WfUHUyOhjs0DvIve
-
Short on time? Click the link 🔗 below to check out my “Small Workout Series!!” 👇🏾👇🏾
-
https://youtube.com/playlist?list=PLoaMuRRPh1bSljy-YcYxdDKgTnEvf8s1D&si=o94D8rfNXlP8_cue
-
Click the link 🔗 below for my Exercise Shorts Playlist!! 👇🏾👇🏾
-
https://youtube.com/playlist?list=PLoaMuRRPh1bS4O5axzAhALCN6OS1D19DL&si=uwuWAgTXwy4kLmxx
-
Watch my video on why your Testosterone may be low but you might NOT NEED TRT 👇🏾👇🏾
-
https://youtu.be/UfWphFS0iWk?si=HW2RZrsFt0flSf8V
-
People are counting on you so take care of yourself 🤙🏿
-
Stay in the fight🇺🇸🇰🇪
-
If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
-
Link 🔗 in my bio👇🏿👇🏿👇🏿
-
#health #hardwork #mindfulness #work #travel #training #sports #family #army #biology #food #shortsvideo #life #science #gym #daily #mindset #mentalhealth #psychology #aesthetic #eating #exercise #education #weightloss #motivation #fitness #workout #lifestyle #shorts