The past two weeks I've been working with Dr. Abby Perone & Mitch Harbaugh of Love Movement to identify and fix my lack of butt firing. Apparently, my lack of butt firing has resulted in the creation of my "assback". Do you have an "assback"? Find out here.
Since I don't use my butt, most of my work is "butt stuff" and lower weights until I'm able to fire correctly.
A. 9 x 1-3 Box BSQ
3x 130, 143, 153, 173(felt the back and not the butt her so went back down to 153) 5x3x153
B. DB lunge steps light 3x8 per side- 15lbs
A. Deadlift ( always with metal plates) 9x1-3
Same thing here went until I felt I was using my back not my ass
3x 123, 173, 193 213, 213, 213, 223, 223, 223 Last set of 223 felt my back
B. Hamstring curls with ankle weights 2lbs 3x30
C. Farmers Walk, top loaders, 3x 100ft no drop
1x100x 135 155, 175,
D.Hand over hand sled pulls 4x150ft used 45lbs + 25lbs first...lol then went to 45lbs for the rest.
A. Bench Press 4x6-8
6x 53, 73, 8x 83 83 83 83
B. Chest Fly 4x12 light used 5lbs
C. ITY 2x8x 2.5lbs
D. DB row hand to hip 25lbs
E. Light kettle bell goblet bear hug hip hinge 3x15 used 12 then 18lbs
F. 150ft sled sprints x6 90 secs rest, used 2 45's died happily.
A. DBall FSQ 5x5 used 50lbs focused on butt & staying upright
B. Farmers Walk 100ft x3 ma 135 155, 175, 185, 195 had to drop at 50ft. Tried 200 but was dead at the pick :) ( per arm)
C. Reverse Sled in quarter squat, green band, 5lbs ankle weights, 5x50 lol OWE
D. BFR triceps red band
A. Box Squat 9 x3-1
3x 130 143 153 163 173 1x 183 193 203 felt bad so went back down to 193
B. Double front rack lunge steps back and forth used 18lbs kb
C. Bench Hip Lift 3x8 used axle bar and 2x8x 10s 2x8x15s
D. Low single step ups, used 2 45lbs 1 25lb and 15 lb dumb bells
E. Ab Rollouts did 40 then we switched to the hand walk outs b/c I wasn't feeling these in my abs. Like the hand walk outs better, really lit my abs up.