9-07-17 (Thursday) HY: YAYOG - Novice: Ladders + Power 90 - Ab Ripper 200 + Arm Shaper + TCF. Foam Rolling.

9-07-17 (Thursday) HY: YAYOG - Novice: Ladders + Power 90 - Ab Ripper 200 + Arm Shaper + TCF.  Foam Rolling.

I upped the game a little more today.  I added to the routine to make it a little longer and a little more intense.  Ladders consists of two moves done in an increasing progression of reps.  The program progression is 1-2-3-4-3-2-1-2-3-4-3-2-1.  But did it, 1-2-3-4-4-3-2-1-1-2-3-4-4-3-2-1.  I didn't just go up and down, I went up, then down twice.  It doesn't look like much on paper, but it is a lot tougher than it looks when you're actually doing it.  The first two moves were: Back Lunges and Four Counts (Burpees).  The program Burpees were done without a push-up.  But I added the Push-Up for more intensity.  The next pairing of moves was Pointers and Thumbs Up (Back Crunches).  The Pointer move is when you are on all fours, then raise your right arm straight out in front of you, and your Left Leg goes straight back.  Then switch.  To intensify this move, instead of starting on all fours, I started in Plank Position, and raised my arms and legs from there.  A lot tougher for sure.  Thumbs Up is when you are on your stomach with your arms straight out from your sides like a cross, then you just raise your upper body off the ground and your legs off the ground.  Hold it for two breaths, then lower it.   Excellent for strengthening the lower back.  So, I held the position a bit longer for more intensity.  But I was careful not to push past and re-injure myself.  This was a good and intense routine.  The longest of the three, made longer with my modifications.  Got a good sweat going and a nice little burn in the target muscles.

I wanted to start strengthening my core so I decided to do a little ab work.  So of course I went to Tony.  I did the reps slowly so as not to pull anything or hurt anything.  Slow reps KILL!!!

For my Push-Ups, I went with Wide Arms and did 40 reps straight.  Again, got a nice little pump.

I felt ready again to do my Flow series, so I went for it and everything was fine, so I did a full series.  A few balance issues, but I was able to work them out by the end of the series.

Like yesterday, I foam rolled for almost two hours again after showering and everything.

In the end, I burned a nice little 610kcals.  Almost double the burn of yesterday!  I'm getting it back!