Friday 20 August SE
1-14 ladder
Bag spins/bag squats/push-ups/body rows

Last couple of rings were challenging.

Thursday 19 August
30 minute walk

Wednesday 18 August
Warm-up:
5 minutes joint mobility
Skill:
5 minutes getup practice
Strength endurance:
1-12 ladder
Bag spins//bag squats//ring-rows//push-ups

Week 1 Base Building

Tuesday 17 August
Endurance work:
30 minute walk

Monday 16 August
Warm-up:
5 minutes joint mobility
Strength endurance:
1-10 ladder
Bag spins//bag squats//ring-rows//push-ups

I like to use a very simple warm-up:

4x8 bag spins/bag squats/dive bombers/ring rows

Is this appropriate for mass template?

Having fun with this and so happy to have the template laid out.

SE DAY 2X30:
Pushups
Squats
Body rows
Bicycle crunches
Pike pushups
16kg KB swings

50 minute walk, joint mobility/shadow boxing.

Postural muscles are greatly improved already, I started this program last Sunday. Rebounding from the knees is going well.

Behind on logging here are the last several days LISS 35 minutes on an elliptical 25 minutes of shadow boxing/29 minutes of stretching Supposed to LISS, but I was toast so took an extra rest day Rest day Today was SE 3 x 30 Pushups Squats Body rows Bicycle crunches Pike pushups 16kg KB swings The sq...