Day 942 Part-2: Posterior Chain & Calves

20241107 Day 942 Part-2
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Post-Conditioning Posterior Chain & Calves
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I started off with a minute each side of Birddogs focusing on the glute/hamstring contraction while keeping my midsection braced
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Next, I did Hammer Strength 45 degree back extensions. Again, I braced my midsection and hinged at the hip by contracting my glutes and hamstrings, pulling my torso from flexed to extended. Since my back injury, these are a great reinforcement for good bracing practices as, if I don’t, I’m immediately punished with nerve pain from where my spine never quite healed correctly. This is also why I prefer these unloaded and high volume
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Next I moved on to Lifefitness seated hamstring curls for knee flexion direct hamstring work. I did these in the 15+ rep range, 1-2 RIR
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Last, for calves I hit the Hammer Strength Standing Calf Raise Machine. I’ve gone up in loading a bit, still doing 20+ reps a set
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