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Training Log Archive: Siobhan

In the 1 days ending Feb 23:

activity # timemileskm+m
  Bellydancing1 1:10:00
  Weight Training1 43:00
  Dance Class1 13:30
  Stretching/Flexibility1 8:30
  Total1 2:15:00

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Tuesday Feb 23 #

Weight Training 43:00 [5]
(injured)

SS1: Banded squat 3x20
SS1: One-legged hip lifts 3x20 each side
SS2: Lunge and bicep curl 3x20 each side w 2 x 3kg DBs
SS2: Push up 3x Maximum reps: 20, 18, 12 (50 total)
SS3: Wall sit 3x 30-60 seconds: 35, 45, 45
SS3: One legged calf raise 3 x 15-25 each side: 19, 16, 15
SS4: Bent over reverse fly 3x 20 w 2 x3kg DBs
SS4: Leg lowers 3 x 20 - now too easy with single leg lowers, so after first set switched to double legged (dig last 4 reps of first set double legged too)
SS5: Side plank dips 3x 15 each side
SS5: Band glute med roll out 3 x 20

Hot and sweaty! Felt really tired. Also didn't sleep well. Quads quite tired. Left knee perhaps a tiny bit sore in banded squat and a bit of clicking, but after that all good and feeling good

Stretching/Flexibility 8:30 [1]

- Sciatic neural glide with toe points (did another round at end, shorter)
- Back extension into Femoral glide - combined this with back extension first, but then found L side of lower back was a bit sore after. Low back has been tweaky since moving, think from lifting boxes that were awkward
- Figure 4 - right side tight
- Spinal twist - came back to this again to help relieve low back, felt belt after
- Quad
- Ham
- Upper arm glide - did all them; radial, ulnar, medial

Dance Class 13:30 [3]

Samba Part 3 again - much better now that it's not early morning so I'm not scared of waking the neighbours. Last third definitely a cardio workout!

Bellydancing 10:00 [3]

10 min layered shimmy jewels with Sadie. Think I need to understand her basic jewel first because it's different to the three variations I know, so felt like I had to ignore her most of the time, haha. Will go back to a basic class. Felt lower R side of back now (was L that hurt after workout today)

Bellydancing 10:00 [3]

Prepping for beginners

Bellydancing 50:00 [3]

Teaching beginners

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