Its been quite a while since I really structured my training phases like I ought to. Considering things are already ridiculously difficult I figured no time like the present to reset and do things right.
My training background is through NASM and so “back to basics” for me means Stabilization phase. NASM argues that to safely load the body later one should begin by building joint stability and muscle endurance. This entails 2-4 sets per exercise, 3 seconds on eccentric contraction, 12-20 reps, and increasing difficulty by making exercises more unstable.
Without further ado
3 sets/12 reps/ 1 sec concentric-1 sec isometric-3 sec eccentric
- Single leg Romanian deadlift (bodyweight)
- Stability ball dumbell chest press (2×20)
- Stability ball crunch
- TRX row up (bodyweight)
- Functional squat with band around knees (bodyweight)
- Single leg, shoulder fly on bosu (2×8)
Workout wise this felt pretty good. It was nice to slow down and challenge in a different way.
( Of course unexpectedly seeing the person who just hurt your heart while looking like a trainwreck (and apparently not warranting a glance after 3 years dating) can put a bad taste in your mouth. But hey, up and forward right?