After a week+ of not seeing George, I anticipated this workout, but also knew it would be a bitch...
Surprisingly, minus one terrible event, it went pretty well!
Stretched Hip Flexors with Pidgeon stretch on table prior to cardio
250ft on Versa Climber
Single Leg Dead Lift -- except not lifting anything -- just touching a kettle bell on the floor - 2 sets, 10 reps
Rack Dead Lift - 150lbs, 4 sets, 10 reps
Over the Head Bar shoulder press -Pyramid Set - Bar, +10, + 15. 3 sets, 10 reps
Box Squats with bar on 22inch stool - Bar, +10, 2 sets, 10 reps
Box squats with bar on shoulder/arms crisscrossed Bar + 10, 2 sets, 10 reps
Single Arm Row with Kettle Bell - 30lbs - 2 sets 10 reps
Cable Flies (red cable), 3 sets, 20 reps
Split Squats, 2 sets, 10 reps each leg
After the Box Squats, my lower back was so incredibly and painfully tight. I couldnt stand up staight for more than a few seconds, it was that uncomfortable. George said it was because my hip flexors aren't firing and my stabilizer lower back muscles are over compensating for it.
It was so bad during the last 3 exercises that I had to leave to foam roll my back -- which I don't think helped at all.
We finihsed up with 5 "runs" up and down the 25 stairs....it was more like speed climbing at that point because I was so tired and in pain.
If it wasn't for the back pain, it would've been a relatively "easy" workout.
I inquired about swim lessons from the front desk so I can add that as a sole cardio session.
Back seemed fine after a hot shower though my legs feel so weak when I walk....
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