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Back to the grind ...

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by , April 28th, 2010 at 11:30 AM (1606 Views)
Had my last pre-nats appointment with my trainer last night. Thought about telling him I wanted to scale it down but decided to go full throtle one last time. Totally kicked my butt ...

20 minutes into the 60 minute session I actually thought I was going to melt into a puddle of sweat and keel over.

We did the following:
Couple minute warm-up included:
Jumping jacks
Oblique kicks (I thought I was coordinated sadly I am not)
Side twist mini jumps

3 Rounds of 5x5x5 squats with 4lb med ball (five regular, five fast, five jump to small box

I truly cannot remember the order of everything else but we did 3 rounds of the following...
Side twists with cords
Lunge and twist with cords
Ab wheel
Slide board tucks with cords on ankles
Scooter walks with wrist weights on belly
Lunge and press walks
Fly recover on bosu with weights
More Oblique kicks
Single leg balance moves with weights
Slide board squat and pull together

Probably a couple more things I am forgetting

Was way too fried to swim fast so I did drills and recovery.

Tonight it's back to fast swimming ...

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  1. The Fortress's Avatar
    Love the workout! I may rip off the 3 x 5x5x5 squat set.

    What hand weights are you using during the fly recovery/Cavic drill?
  2. FlyQueen's Avatar
    30 seconds of recovery on the squat set. Three times through. It was good.

    He had me laying on the BOSU with my feet touching the ground. I had 2lbs weights I believe. Since I couldn't practice the catch without going through the floor I focused on keeping the scaps down and lats engaged.

    What is the Cavic drill?
  3. The Fortress's Avatar
    Doing fly recovery with light weights on a yoga ball or using a cable machine.
  4. FlyQueen's Avatar
    So then, yes, yes I did the Cavic drill. Go me!
  5. The Fortress's Avatar
    Quote Originally Posted by FlyQueen
    So then, yes, yes I did the Cavic drill. Go me!
    I like that drill, but Qbrain and Jazz thought it was largely useless. Probably better if you do it with higher weight on the cable machine. But it may help the RC muscles doing it on a yoga ball like that.