12/16/23 - Leg Calisthenics at work (partial sesh)

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Warmup
20 Total bodyweight squats

Work Sets
3x10 atg single leg squats off platform
Very happy with my progress on this movement. My reps are strict and graceful. Balance has greatly improved. My right leg is healing. Less clicking and discomfort. Volume PR! 

3xf Pendulum single leg squats off of a ladder (11,10,10)
I had nowhere to practice single leg hip thrusts. For pure glute stimulus I don't think these pendulum squats were better but I still think they're a valuable assistance movement for single leg squatting, specifically isolating the bottom position 

3xf Gato glute hinges (10,9,9)
I invented this movement (a single leg round-back goodmorning) to use when I don't have access to a hyperextension apparatus. I think the previous two movements really pre-fatigued my glutes because my hamstrings started to take over by the end of each set and I didn't get a big glute burn. Single leg round-back extensions (there's gotta be a name for these...) are FAR superior because even in a fatigued state you're forced to maintain a form that focuses hard on the glutes.

I had to do a partial session at work. I was extra busy at home and my last work day this week was swapped over to the night shift. I'm covering for the guys who are going to the Christmas party tonight, so instead of doing a normal 12 hour shift, I'm staying late for a 16 hour shift. This way, they can attend and come in a little later to make up for the sleep they would otherwise miss. The only issue is that I don't think I'll have the best sleep myself when I get home at ~10am: Not only is it against my best interest to sleep a full 8 hours in the middle of the day only to reverse my sleep schedule a literal day later, I don't think my adorable baby daughter will let me.... SO I figured I'd split the work between today and tomorrow. All of my calisthenics were improvised at my job. Despite woes about optimally targeting my glutes, they still got a good stimulus. Unlike my last work-workout I'm in a position where other people are present and I have to have active awareness of the room. I had to take momentary breaks to make sure everything was running smooth and find a little corner to train in so I didn't look like a jackass doing single leg squats in the middle of the operation. Honestly the whole situation messed with my mental a little. (At this time of night the work flow is practically dead and there are probably 3-4 agents from another company present, I wouldn't do this here in the middle of the day!)

Tomorrow I just have my barbell work:
2:40 Back squat @95lb

3xf Gato Deadlift @135lb
Another invention of mine (heels together, round back, snatch grip SLDL/RDL hybrid). My magnum opus so far.... 

and maybe some hip thrusts to fill that emotional need. I will probably be tired for this session, so I'll just slam some pre and do my best. 

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