WEEK 92 - I Hate You, Golfer's Elbow. (Calisthenics / Bodyweight Fitness Home Training)
Routine:
Warmup
Blood Flow
1. 100 Skipping without rope
2. 20 Jumping Jacks
Mobility
1. Shoulder
2. Elbow
3. Wrist
4. 12s RTO Support Hold
Skills work
1. 5m Handstand Work
2. 1x18s Right OA Elbow Lever, 26s LOA Straddle EL
Main
1. (SA H PUSH/PULL D) 3x3+ RPE 8 Back Lever to Inverted Hang Variation
2. (BA H PULL D) 6x12+ RPE 8 Rows
3. (BA H PUSH D) 3x5 RPE 8 Planche Push Ups Variation
4. (BA V PULL D) Skip but do more of rows & scapular works instead.
5. (BA V PUSH D) 3x10+ RPE 8 Pike Push Ups
6. (Leg PULL S) 4x+ Side Splits Isometric Stretching
7. (Core S) 3x30s+ Compression Work
Prehab & Rehab
1. 1x30 wrist curls
2. 1x30 wrist pronation & supination
3. 1x30 finger curls
4. 1x30 bicep curls
Stretching
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Workout Journal:
Still getting back to normal routine.
Went golfing and the golfer's elbow on my right arm got worse... Puck! So pulling exercises will take a lot more time before I can get back to normal.
Damn it. Failed to do 3x30s Compression Work! Did 30s 30s and 28s... 15 dynamic does not exactly match 30s static.
HSPU strength actually got weakened during the 3~4 weeks of rest. Can only do 4 reps instead of 5~6 reps.
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Highlights:
New place..?
Reached 30s of Compression Work with hands beside the knees. Increased the intensity by putting the hands beside the calves.
Reached 30s Right One Arm Straddle Elbow Lever!
I can now do Ring Turn Out Support Hold!
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Equipment I use:
Canada:
Gymnastic rings: https://amzn.to/2Rammkl
Pull up bar: https://amzn.to/2TxrTD4
Dip bar: https://amzn.to/2R4jyVE
Power Tower: https://amzn.to/38L0Hbw
Resistance bands: https://amzn.to/39S32zj
Overcoming Gravity: https://amzn.to/2WiMrjS
US:
Pull up bar: https://amzn.to/3cPYBqk (Not the same brand but looks like the same product)
Resistance bands: https://amzn.to/2W9CGEy
Overcoming Gravity: https://amzn.to/2UaJEGP
UK:
Gymnastic rings: https://amzn.to/2W2E6Ru (mine is the 32mm one of this product)
Pull up bar: https://amzn.to/38I4By2 (Not the same brand but looks like the same product)
Resistance bands: https://amzn.to/2ICLmvj
Overcoming Gravity: https://amzn.to/2wbo3Gp
As an Amazon Associate I earn from qualifying purchases.
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0:00 Warm up and what I'm up to
0:46 Skills Work
1:13 Main Workout
2:42 Prehab & Rehab