7/30/24 8/1/24 learning dragon squats in my hotel room

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7/30/24

Dragon squat pattern (each)
5, 5, 5
Headstand pushup on wall
5, 3, 4
Archer inv row (alternating)
8, 8, 4

Single leg squat
10, 5, 5
Incline Pushup
13, 12, 8
Inv row
12, 10, 7
This was a great session. I found out I that I'm very close to a dragon squat. I refuse to call this movement a regression because it's still the entire range of motion minus extending the inactive leg at the bottom. As expected, this movement is a hidden gem for glute training, but it also slams the quads.  Headstand pushups went very well. My strength is increasing and my balance is better. Rowing movements kinda suck because I'm doing them off of a table and the grip is very uncomfortable. Volume work went mostly well, but my right knee was hurting going into today because I tried to do a sissy squat from the floor the day before without warming up and having never practiced it. Ouch. 
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7/31/24

Deficit lying leg raise
13, 12, 9
Wide glute hypers
7, 10, 10
Handstand practice (seconds)
22, 18, 13


Deficit frog pumps
18, 18
Crunches 
11, 12, 
This was supposed to be an easy session. Ever I added extra glute and ab volume. I'm trying to practice handstands every day to relearn a true Handstand pushup.
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8/1/24
Dragon squat pattern (each)
5, 5, 5
Headstand pushup
5, 4, 1
Archer inv row (alternating)
8, 6, 4
This session was shorter. Work is wearing on me a little bit, plus my knee REALLY hurt. I had to wrap it with my glute band. Dragon squat patterns felt even better but the weaknesses in my form are becoming apparent. The bottom position is very difficult due to balance and flexibility. Headstand pushups went great. Last set bombed because I tried to do it without the wall. Even if I had more time to train I doubt I would have. Again, I feel like garbage. 

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