W12D3, Yoga Shred Challenge, Day 11 + SPS P4: Shoulder/Traps/Calves + Splits + Tai Cheng Flow.

W12D3, Yoga Shred Challenge, Day 11 + SPS P4: Shoulder/Traps/Calves + Splits + Tai Cheng Flow.

Today was graduation at my school. Sitting there for almost two hours listening to monotone drones speak with no end in sight just drains the life out of you. When I got home I was so tired I just wanted to veg out. So I did for a long time.  When my wife got home, she asked me to wash the cars so I put on my shorts and started washing her car, that lit a fire in me so I washed my car also. When I got in, was ready to go with my workout.

Another core routine with the Yoga Shred. WOW! Killed my core. When I get into my hybrid next week, I'm going to really work my core. I feel I need to really focus on it now.

Only 4 moves today, but intense.  First, 4 sets of Standing Military Press supersetted with Behind the Back Shrugs. I did the presses with 19.5kgsx2 and man, that was still heavy, but I was able to get through all four sets non-stop. That is a first, so something must be happening. I had never don BB Shrugs before, so this was an interesting experience.  They are really tough!  Hitting my shoulders at yet another angle.  I wonder if they'll be sore in the morning. Again, non-stop, but I came close to stopping on a few occasions.  Second move was 4 sets of Lateral Dumbbell raises, supersetted with front dumbbell raises. I started of with 7.5, but I felt something kink in my shoulder so I went down to 6.25kgs and no kink. It has been a while since I've done Lateral Dumbbell raises so I had to focus in order to activate the lats. The last weights move was weighted calf raises. I put on 23.75kgsx2 and did 4 sets at four different foot angles.  First 2 sets were good, but I felt it.  Barely got straight through the 3rd, and really needed a mid-set break on the final set, no supersets.  The lat move is the cardio and core move.  Today was easy, 6 sets of 20 sec. Jumping Jacks, 20 sec. variety crunches, 20 sec. rest. Just to burn the last amount of energy left.  Great feeling to go all the way.

For splits, I started to lean back on my side split hip flexor stretch to get more of a stretch, and it was stretched hard today, both sides.  I also got to my lowest point on the mat.  Happy Day!

The flow was almost perfect, except for a slight balance bobble.

After the workout, I had regained my energy and felt so refreshed!