8/6/24 - 8/8/24 Hotel room calisthenics

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8/6/24

Elevated Dragon squats
3, 3, 4 
Single leg squats
10, 10, 6
Shiko (alternating)
10, 10, 10
Sigle leg Deficit hip thrust 
10, 13, 12
A streamlined version of my original "Trial of the Dragon" session. Dragon squats work well as pre-fatigue for the single leg squats. Shiko and Deficit hip thrusts are perfect to round off the day.

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8/7/24

Handstand practice
3x(10-20s)
Handstand pushups (wall)
5, 1, 1
Hip pushups 
9, 8, 7
Handstands always seem to get better even when I'm not as consistent as I I'd like to be. I lost a LOT of reps on hspu because I wanted to try and do it without the wall. I've written "pseudo planche pushups" as hip pushups because it's easier.... but the movement itself is BRUTAL. 

Archer Table rows (alternating)
10, 8, 4
Table rows
10, 9, 6
Honestly attempts at including pulls feels token because my grip is the limiting factor on most sets. 
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8/8/24

Elevated Dragon squats
5, 5, 2
Kneeling 1 leg hinge 
12, 12, 13
Shiko (alternating)
12, 10, 12
Deep hinge step-ups
8, 6, 7
Trial of the dragon! I lost reps in the last set of dragon squats because I became too fatigued to maintain balance.  Movements were swapped out for the sake of variety. Kneeling 1 leg hinge for glutes (amazing) and what I've coined a "deep hinge step-up:"  it's different from an atg step-up because the shins are vertical but I'm still achieving full quad and glute extension because my center of massage is behind my shin, not resting atop.


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