{"id":811,"date":"2024-04-15T08:25:58","date_gmt":"2024-04-15T06:25:58","guid":{"rendered":"https:\/\/invar.nl\/?p=811"},"modified":"2024-04-15T08:26:17","modified_gmt":"2024-04-15T06:26:17","slug":"811","status":"publish","type":"post","link":"https:\/\/invar.nl\/?p=811","title":{"rendered":"Workouts, updated"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Evaluation of <a href=\"https:\/\/invar.nl\/?p=800\">previous<\/a> post, after 2 weeks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I did 7 workouts (4x #1, 3x #2)<\/li>\n\n\n\n<li>They&#8217;re way longer than I thought: about 10 minutes per circuit instead of 10-15 per 3 circuits<\/li>\n\n\n\n<li>I think I want to split things up a bit more, so I focus on fewer exercises and still get 3 reps into 10-15 minutes. Maybe go to 5 instead of 2&#215;2<\/li>\n\n\n\n<li>I care most about core, so I want to keep doing that multiple times per week, but I think it&#8217;s fine if I only do pushups and squats once per week<\/li>\n\n\n\n<li>Hanging training (e.g. scap pullups) will have to wait, because I only have a hangboard ledge and it would require a lot of finger warmup first. Also I don&#8217;t feel ready for hangboard training yet. Maybe I&#8217;ll attach a pullup bar or something later<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; alternating<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Uy4u23pzm3E\">Side plank progression<\/a>, left<\/li>\n\n\n\n<li>Side plank progression, right<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 2<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; straight<\/li>\n\n\n\n<li>Push ups<\/li>\n\n\n\n<li>Wrist roller<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 3<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; straight<\/li>\n\n\n\n<li>Plank shoulder taps<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=ZeRsNzFcQLQ\">Reverse hyperextension<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 4<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; alternating<\/li>\n\n\n\n<li>Wrist roller<\/li>\n\n\n\n<li>Elevated pistol squats<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 5<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; straight<\/li>\n\n\n\n<li>Banded <a href=\"https:\/\/www.youtube.com\/watch?v=AH_QZLm_0-s\">Paloff press<\/a>, left<\/li>\n\n\n\n<li>Banded Paloff press, right<\/li>\n\n\n\n<li>Face pulls<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Evaluation of previous post, after 2 weeks: Routine 1 Routine 2 Routine 3 Routine 4 Routine 5<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56,21],"tags":[],"class_list":["post-811","post","type-post","status-publish","format-standard","hentry","category-exercise","category-health"],"_links":{"self":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/811","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=811"}],"version-history":[{"count":2,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/811\/revisions"}],"predecessor-version":[{"id":814,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/811\/revisions\/814"}],"wp:attachment":[{"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}