Jacquie Tran

Too tired to write a decent summary…not helped by the fact that I all snug in bed on a suspiciously wintry summer’s night! Good workout, got through a lot, right shoulder feeling better now that I am being diligent with taking short breaks away from the desk, and with my Intu-flow mobility work.

WARM UP
X-Trainer 5 min @ L5
X-Trainer Tabata intervals @ L15/L5
X-Trainer 5 min @ L5
Traps release
Pecs release
Bird of paradise pose

MAIN SETS
Arabesque lunge (2 x 10 e/s @ BW)
Lat pulldown, supine grip (2 x 10 @ 35 kg)
DB deadlift (1 x 12 @ 12.5 kg, 1 x 12 @ 15 kg)
TACGYM Caduceus Healing Staff - shoulders, elbows, wrists
SA high row in lunge (2 x 6 e/s @ 13.75 kg)
SAKB yaw press (2 x 10 e/s @ 8 kg)
2KB rock-its (2 x 30 @ 8 kg e/s)

COOL DOWN
Kneeling hip flexor stretch
ITB release
Quad rolling
Seated adductor stretch
Prasara yoga: forest flow