9/23/24 Trial of the dragon

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Overall I felt like this session was good, but I didn't get the glute stimulus I wanted. My main squat was too low in reps and I'm not sure the pump style training is great for the glutes specifically. I'm going to limit my sets and take each set to failure like I was doing before. 

Elevated Dragon squat (5xf, each)
1,4,3,2,1
Surprised that not only can I still do these, but my form felt better than usual. Reps were lower but that was expected. Haven't done dragon anything in like a month. Noticed that the bottom position is nearly identical to the Flash squats I've been doing! Perhaps they helped. 

Cossack squats (10:00, alternating)
140 total reps
10 more than last time. Had trouble feeling my left glute. 

Single leg hip thrust (fx10, each)
5x10
Doing these off of the hotel couch sucks, but it is what it is. I can't wait to do weighted work on hip thrusts again. 

Fire hydrant
4x12
I decided to do these last because the hip thrust is more important to me. I think i also lost sets because my form is better. During my first few sets last session I was just raising my leg and not focusing on abduction with my grounded one. 

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