Martin at Ricky's in June 2025

2025-06-12

• Bike

• Balance board: forward-back DL

• Balance board: side-side DL

• TKE

• Foam roller walks (but with support for hands)

• Walking hip ABD knee circles thing walking forward and back, like from dynamic warm-up (open up hip) I would have done over top of hurdles

• Ditto but closing hip (again I would have done over top of hurdles)

• Ditto but hip extension (like SL RDL, goal is hip extension), I would have done over top of hurdles

• Ditto but raising leg out sideways

• Ditto but hamstring high kicks, I would have done over top of hurdles

• Karaokes

• Knee raise (like in SL knee raise to SL RDL from dynamic warm-up)

• Trampoline: just shifting weight from foot to foot

• DL squats on Bosu blue side 3x10

• Supine hip extensions/raises with feet on peanut ball and legs straight

• Supine peanut ball crunches (bring squeeze peanut ball in crook of knees and bring knees to chest)

• Knees staggers from supine part of Friday's workout

• Supine glute bridge DL like from Friday's workout

• 90 degree hip flexor stretch

• SL RDL to cable row (began without RDL, just single-leg cable row) 1x15

• MB sumo squat/deadlift (hybrid squat/deadlift, ball held hanging in hands instead of at chest level, but also not lowering all the way down like a deadlift) 3x5

• Resistance band walking forward-back (sagitall plane), keeping ankles apart throughout

• Hip flexor stretch on table

• Hip flexor stretch on table with quad stretch

• Sitting calf/hamstring stretch on table (on foot extended on table, on foot hanging to ground, flex foot and lean forward)

• Ditto but dynamic—reach forward towards toe

• Lateral quad stretch (like from classic static stretching combo)

• McKenzie press

• Cat stretch

• Cats and dogs

2025-06-16 (Tuesday)

Warm-up

• Bike
• Balance board:
  • Balance board: forward-back DL
  • Balance board: forward-back SL
  • Balance board: side-side DL
  • Balance board: side-side SL
  • Balance board: side-side SL
• Resistance band shoulder rotators combo:
  • Palms down, elbows straight
  • Palms up, elbows bent

Workout

• Incline MB press 3x10
• Straight-grip hanging
• Wide-grip hanging
• SL step up to MB overhead press 3x10 total
• Tricep pull-down on cable machine 3x10
• MB triceps on EB 3x10
• Dips hold 3x10 s (hands on table/bench)
• Dips 3x10
• Rhomboid cable pull-ups 3x10
• Lateral lat pull-down with EC 2x15 es
• ADD shoulder rotators with EC 2x22 es
• ABD shoulder rotators with EC 2x15 es
• Reverse flyes with EC 3x10 es
• DB shrugs 3x10
• Shoulder stretches 30 each stretch

2025-06-20 (Wednesday)

• EB wall squat sit with FR between legs
• EB wall squat with FR between legs 3x10
• Supine hip push-ups with shoulders on mat and legs on EB. Begin with bent legs and ball coming towards chest like a crunch, push ball away and straighten legs as you bring hips up. Keep neck back as hips come up. 3x10. Between sets: supine knee twisters with knees on EB 3x16
• Sit and stand on bench with kettlebells. Come onto toes as you stand up. 4x8
• Supine hip push-ups on mat with playbround ball between knees 3x10 Supine staggers between sets, no ball between knees 3x10
• SL balance on rubber disk 2x30s es
• SL/SA cable row on rubber disk 2x15 es (build up to SL RDL to SA cable row)
• MB deadlift/squat with feet on rubber disk 3x5 reps (Feet on rubber disks in a bit of a sumo squat position, one disk per foot, MB or kettlebell between knees and squat until MB touches ground)
• Forward/backward RB walks, feet at cca shoulder width, ensure ankles don't externally rotate, 2x10 yards forward/back
• Decompression stretches on peanut ball (supine/lateral/prone)
• Roll-outs on peanut ball or EB

2025-06-24 (Tuesday)

• Incline DB press 5 sets 10 reps down to 4 reps, up on weight each set
• Mid-trapezius activation exercise with elastic cable (straight arms, bring hands down behind neck)
• MB overhead triceps extensions on EB 3x10
• Tricep pull-downs on cable machine 3x10
• Dips 3x10
• Rhomboid pull-ups with cables/ropes 3x10
• Lateral lat pull-down with EC 2x15 es
• ADD shoulder rotators with EC 2x22 es
• ABD shoulder rotators with EC 2x15 es
• Reverse flyes with EC 3x10 es
• DB shrugs 3x10
• Shoulder stretches 30 each stretch

2025-07-01 (Tuesday)

• Standard June 2025 warm-up
• Shoulder warm up with elastic bands 2x22 reps each exercise (Shoulder ABD, first with palms supine, then with palms prone)
• Static bridge hold with hands on Perfect Push-Up 3x15 seconds
• SL step up to overhead press 2x5 reps each leg (Knee up, hands together, balance for a second or two when stepping up)
• Mid trapezius exercise with elastic band 1x8 reps
• Overhead triceps with MB on EB 4x5 reps First two sets lighter weight, second two sets heavier weight Keep elbows in when bring MB overhead
• Static dip hold 3x15 seconds Roll shoulders back before beginning exercise Elbows bent at 15-25 degrees
• Tricep pull-down on cable machine 4x5
• Rhomboid pull-ups on ropes 3x10
• Single-arm lat pull-downs with elastic cable 2x15 each side
• Single-arm shoulder rotators with external rotation with elastic cable 2x15 each side
• Single-arm shoulder rotators with internal rotation with elastic cable 1x22 each side
• Reverse flyes with elastic cable 1x15
• Playground ball neck compressions against wall 1x10 reps each plane (forward, back, sideways) Keep neck neutral throughout—move from hips.

Shoulder stretches: biceps, deltoids, levator scapulae