Aya（小山内あや）のインスタグラム(aya_fitness) - 10月2日 17時38分

捻挫してから2週間半。サポーターを付けて今週からリハビリSquat開始💪🏻⚡️毎日のケア・ストレッチで患部も身体も良い感じ💨年齢を重ねても最高なパフォーマンスをキープし続けていくためにも大事な事に気付けた。若さはいつまでも続かない。だからこそ「毎日のケア」が鍵🔑となる。
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9.29
#StrictGymnastics
100% ▶️ 80% ▶️ 60%
Max effort Strict HSPU
Max effort Strict Pull up
＊1:00 Rest
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#BackSquat
on the min × 5 : 2
70% 73% 76% 79% 82%
＊Rest 1:00
on the min × 5 : 1
84% 87% 87-96%
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#DoubleOverhandDeadlift
5 Sets of 3
Set1 : 70% of 1RM
Set2 : 75% of 1RM
Set3+5 : 80% of 1RM
⚠️No Mix grip / No Hook grip
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#Endurance 3K Row
700m Moderate, 300m Fast
500m Moderate, 500m Fast
300m Moderate, 700m Fast
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9.30
#GymnasticStamina
Not for Time:
1:30 Light Assault Bike, 35% Max Ring MU
1:30 Light Assault Bike, 45% Max Ring MU
1:30 Light Assault Bike, 55% Max Ring MU
2:00 Light Assault Bike, 35% Max Ring MU
2:00 Light Assault Bike, 45% Max Ring MU
2:00 Light Assault Bike, 55% Max Ring MU
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#OverheadSquatLadder
For Time:
10-8-6-4-2
Overhead Squats
30kg▶️45kg▶️50kg▶️55kg▶️60kg
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#Conditioning
“Diddly Squat”
3 Rounds:
1mile Bike-Erg
35 Toes to Bar
10 Front Squats (55kg)
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10.1
#Conditioning
“Litter Box”
3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts
Dumbbells – 50’s/35’s
Box – 24″/20″
Barbell – 185/135
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#BodyArmor
3 Giant Sets:
:30s Front Rack Double K.B Static Hold
:30s Double K.B Rack 90 Degree Squat Hold
Max Effort L-Sit
＊Rest 2:00 b/t sets.
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10.2
#HandstandWalking
Alternating OTM × 10(5 Rounds):
45sec Row ( Recovery pace )
“X” Distance Handstand Walk
Option 1 – 50′ Handstand Walk
Option 2 – 25′ Handstand Walk
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#StrictGymnastics
For Time:
8 Unbroken Sets of 35% of Max Strict HSPU
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#FrontSquat
on the min × 5 : 2
70% 73% 76% 79% 82%
＊Rest 1:00
on the min × 5 : 1
84% 87% 87-96%
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#PegBoardConditioning
3 Rounds:
21/15 Cal Assault Bike
3 Peg board
21/15 Cal Assault Bike
＊Rest 2:00 b/t rounds

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