Hi Everyone,
ICE rotation map has just been posted and got me excited for upcoming rotation:
I am going to definitely do the highlighted one as part of my rotation at some point. Planning to do the other as "recovery"
I should wait and see the details. Not sure if I will be doing to the letter but will do the the main structure.
I decided to do two month of meso1 instead of starting meso 2. The next 4 weeks are going to be very busy. My plan is to workout at least 5 out of 7 days. Will still aim for 6 for some weeks.
Sunday: rest day
Monday: RwH Plyo Hiit 2+ STS#3 Leg + DIY Glutes w/0
Tuesday: STS #2 Back and Triceps, RwH Bonus core#1X2
Wednesday:STS#1 CSB
DIY Glutes from this week consisted of:
- Goblet squat, full to the floor 10kg. 4x10
- Reverse hyperextension 4x16.
- outer leg thigh step out with Band 4x24 This cooked my hipflexor big time
- Side lunge dropping and picking up a dumbbell 4x16 5kg
- One leg hip thrust on 3 risers stepper 4x16
- curtesy - squat combo 4x10 This is exhausting. At that point my muscles were fatigued
I had 100 light traditional conventional deadlift planned but I will do it later this week, Was too cooked to hold a clean fluid ROM. Not sure about the stance. Still need to decide between sumo/plie stance and straight foot stance.
I am really seeing and feeling an improvements adding two adds on for Glutes and abs. I no longer feel a slight tightness in my hip girdle. Full goblet squat feels great
Hope you are all having a good week so far.
Warm Regards,
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The online ICE User's Guide will come with six rotations. The first three rotations are designed to help an intermediate exerciser progress over a 90 day period from an intermediate exerciser to an advanced exerciser. Level, 1,2 and 3 rotations are all 30 days in length each:
1. Level 1 - Includes the basic workouts + some Icy Cores
2. Level 2 - Includes the basic workouts + Muscle Meltdowns + some Icy Cores.
3.Level 2 - Includes the basic workouts + Blizzard Blast + Muscle Meltdowns + some Icy Cores.
The other three ICE Rotations are designed for advanced exercisers and mix workouts from ICE with Ripped With HiiT, XTrain and the Low Impact series.
4. ICE + Ripped with HiiT
5. ICE + XTrain
6. ICE + Low Impact Series
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