DannyT's Log

[DannyT]

Week 5: Day 3

Tuck Up -> Stiff Leg Windmill
15, 10, 10, 10, 10 -> x 5 reps / side

Russian Twist -> Hip Circles
5kg x 30, 12 -> x 10 reps
3kg x 10 x 3

Deck Squat -> Skiers
5 x 15 reps -> x 10 reps

Tripod -> Shoulder Flexion
5 x 60 seconds -> x 10 seconds

 

[DannyT]

Week 5: Day 4

Bent Hollow Hold -> Cat Cow
3 x 12 seconds -> x 5 reps

Forearm Plank -> Straddle Running Man
5 x 60 seconds -> x 10 reps

Pushups -> Xiaopeng Forward
4 x 12 reps -> x 5 reps

Hinge Row -> Lat Lean
4 x 12 reps -> x 30 seconds

Jog: 15 minutes

Week 6: Day 1

Tuck Up -> Stiff Leg Windmill
5 x 10 reps -> x 5 reps / side

Russian Twist -> Hip Circles
3kg x 30 reps -> x 10 reps

Cossack Squat -> Twisting Squat
5 x 10 reps -> x 10 reps

Headstand -> Shoulder Extension
5 x 60 seconds -> x 10 seconds

Jog: 16 minutes

Week 6: Day 2

Bent Hollow Hold -> Cat Cow
5 x 12 seconds -> x 5 reps

Plank -> Straddle Modified Reverse Hyper
5 x 60 seconds -> x 5 reps

Pushups -> Xiaopeng Forward
5 x 12 reps -> x 5 reps

Hinge Row -> Lat Lean
5 x 12 reps -> x 30 seconds

Jog: 20 minutes

 

[DannyT]

Week 6: Day 3

Tuck Up -> Stiff Leg Windmill
5 x 15 reps -> x 5 reps / side

Elbow Plank Touch Bounces -> Trunk Circles
5 x 5 reps / side -> x 10 reps

Side-To-Side Squat -> Inside Squat
5 x 10 reps -> x 5 reps

Forearm Headstand -> Shoulder Flexion
5 x 60 seconds -> x 5 reps

 

[DannyT]

Week 6: Day 4

Bent Hollow Hold -> Cat Cow
5 x 12 seconds -> x 5 reps

One Arm Plank -> Straddle Donkey Kick
5 x 30 seconds -> x 10 reps

Pushups -> Xiaopeng Forward
5 x 15 reps -> x 5 reps

Hinge Row -> Lat Lean
5 x 15 reps -> x 30 seconds

 

[SexyMahnaz]

How are you finding gymnastic bodies? It basically looks like a mobility routine. Thanks for writing down all the movement names.

 

[DannyT]

How are you finding gymnastic bodies? It basically looks like a mobility routine. Thanks for writing down all the movement names.

Very good. My body feels a lot more "supple" and I'm feeling less pain all over. I'm very early in so there's not much of a strength aspect as of yet, more endurance and mobility than anything. I've seen the harder progressions and it definitely gets a lot harder!

My "core" has always been a big weakness for me so this definitely helps a lot.

Definitely worth a shot if you want to be strong, mobile and have good endurance. The squat progressions lead up to a 100% bodyweight lunge, and after that there really isn't much left, so you would still squat/deadlift for leg strength after that if that's really your thing. I think by the time you get to a 100% bodyweight lunge, you will have very decent leg strength, the hamstring strength aspect in foundation is a killer too.

 

[DannyT]

Week 6: Day 5

Straddle Up -> Jefferson Curl
3 x 5 reps -> x 5 reps / side

Elbow Plank Touch Bounces -> Trunk Circles
5 x 10 reps / side -> x 10 reps

Speed Skater Squat -> Natural Leg Extension
5 x 5 reps / side -> x 5 reps

 

[SexyMahnaz]

Very good. My body feels a lot more "supple" and I'm feeling less pain all over. I'm very early in so there's not much of a strength aspect as of yet, more endurance and mobility than anything. I've seen the harder progressions and it definitely gets a lot harder!

My "core" has always been a big weakness for me so this definitely helps a lot.

Definitely worth a shot if you want to be strong, mobile and have good endurance. The squat progressions lead up to a 100% bodyweight lunge, and after that there really isn't much left, so you would still squat/deadlift for leg strength after that if that's really your thing. I think by the time you get to a 100% bodyweight lunge, you will have very decent leg strength, the hamstring strength aspect in foundation is a killer too.

Nice. My core is fairly weak too, & mobility has been a big focus of mine for the past 6 months. I'll be keeping an eye on your log.

 

[DannyT]

Week 7: Day 1

Bent Hollow Hold -> Cat Cow
3 x 24 seconds -> x 5 reps

Pseudo Planche -> Straddle Donkey Kick
3 x 30 seconds -> x 10 reps

Pseudo Planche Pushups -> Xiaopeng Backward
3 x 8 reps -> x 5 reps

Incline Row -> Lat Lean
5 x 12 reps -> x 30 seconds

Week 7: Day 2

Straddle Up -> Jefferson Curl
3 x 3 reps -> x 5 reps / side

Side Over Arch -> Elbow Bounces
5 x 10 reps / side -> x 10 reps

Hawaiian Squat -> Shoulder Bridge Leg Curl
5 x 5 reps / side -> x 5 reps

Jog: 22 minutes steady pace

 

[DannyT]

Week 7: Day 3

Bent Hollow Hold -> Cat Cow
3 x 24 seconds -> x 5 reps

Pseudo Planche -> Prone Straddle Planche Knee Up
5 x 30 seconds -> x 10 seconds

Pseudo Planche Pushups -> Xiaopeng Backward
5 x 8 reps -> x 5 reps

Incline Row -> Lat Lean
15, 15, 15, 12, 12 reps -> x 30 seconds

Jog: 25 minutes steady pace

 

[DannyT]

Week 8: Day ?

Squat
20kg x 10
30kg x 5
40kg x 10 x 3

Bench
20kg x 10
30kg x 5
40kg x 10 x 3

Row
20kg x 10
30kg x 5
40kg x 10 x 3

RDL
20kg x 10
30kg x 5
40kg x 10 x 3

Bent Hollow Hold -> Cat Cow
5 x 24 seconds -> 5 x 5 reps


Gonna try to implement weights with the core components of Foundation. Weights followed by foundation core movements.

 

[DannyT]

Week 9: Day 1

Deadlift
20kg x 10
30kg x 5
40kg x 10 x 3

Press
20kg x 10
25kg x 5
30kg x 10 x 2
30kg x 7

Lat Pulldown
14kg x 10
20kg x 10
27kg x 10
34kg x 10 x 3

Close Grip Bench Press
20kg x 10
25kg x 5
30kg x 10 x 3

Barbell Curl
20kg x 10 x 2
20kg x 8

Run: 28 mins @ 8km/h