Make up for it

In response to curry and wine last night (I cave too easily) I managed to get in a semi-decent workout based on exercises in either the ElasticSteel manual or the Gravity Advantage manual. Here's what I did this morning, at about 7:30am:

Superset 1 x 3: Horizontal Pull ups using straps rather than bar x 10, then squats with purple resit-a-band x 25

Superset 2 x 3: Double leg curl and bridge using straps (rather than swiss ball) x 12, then elevated press ups (feet elevated on straps) x 12

Superset 3 x 3: Pistol Squats (assisted, holding straps) x 8, then 25 reverse crunches.

Resting 1 minute between supersets.

Pistol Squats are an important progression for me, with both my knees now having been operated on (meniscus tears) I generally don't have that much confidence in them. My left, operated on in Jan 08, is taking ages to heal, but I generally need to build strenght and range of movement under load - so 2 leg squats are fine, progression is pistol squats. I will do them assisted until I am confident I am strong throughout the range of movement.

After these 3 supersets I did:

Side Plank Raises x 25 each side, Adductor and Abductor lifts x 30 each leg, Kick Backs x 25 each leg. Statics: horse, lunge, balance, leg raise - all terrible generally due to my balancing ability of a 90 year old human.

So what has all this go to do with doing the splits then?
Well, Paul Zaichik in the ElasticSteel manual talks about being generally conditioned in the legs and core. His Gravity Advantage book Fundamentals level has some overlap exercises. I have been busting a gut doing Turbulence Training workouts recently - so I thought I would combine all of what I need at this conditioning stage of my splits quest. I need to be conditioned throughout my body and I need to keep on top of my bodyweight and I found that working the supersets help me loose fat, so I shall continue.

When shall I fit in the Extended Length Conditioning? Either on off days or opposite end of the day to my general workout. I have done one session of this and it has brought back great memories. When will I do deep stretching? Probably right after the ELC. When will I do kicking techniques? I'll build some more strenght first before doing more work on kicking, we do some in class anyway.

So far so good, but I also had more vino tonight. We have guests.