Lots to report

I did workout some last week.  I'll post that later.

I had been feeling a little lost without a program to do that won't aggravate my hip.  So, last night I made up two workouts and decided on a schedule for the next two weeks.

Today's workout was based on the one in my last post.  I think in general it was ok for my hip.  If anything, the 1-arm DB rows might have triggered something.  I might have to sub those next time.  Maybe seated cable rows would be better.  All together it took 1:25.  I did put a few extra minutes into the foam rolling, but that seems long for what I did!

Here it is:

My Little Workout #1
Foam rolling and mobility work from Show and Go
A1   Bench Press - (warm-up 3/45#, 3/75#) 3/95#, 1/100#, 3/95#
A2   Plank - 3x60s
B1   1-arm DB Row - 3x8/side/50# (hip??)
B2   DB Pullover - 3x8/30#
C1   BB Hip Thrust - (warm-up 3/45#) 8/75#, 8/85#, 8/90#
C2   TGU - 3x3/side/20#KB
A little more foam rolling on the hip

Last week I was travelling for business.  I was driving, though, so I brought along a mini-gym!
Last Monday:
14 TGUs: 4L/4R/4L/4R with 20#KB then 3L/3R/3L/3R with 10#DB
Lunar Flow from YogaDownload.com

Last Tuesday:

Foam rolling and a little mobility
Circuit with 30 seconds at each station, 30 seconds rest between rounds, 30 minutes total.:
Walking lunges w/ two 10# DB
Push ups
KB swing (20#)
1-leg glute bridge (sometimes an iso hold on my left, weaker side)
Ab rollouts
Band sideways walks
 
15 TGUs/side in the PM without weight, a short yoga program
 
Last Wenesday:
16 TGUs, some with a 10# weight
 
Last Thursday:
foam rolling

Three rounds of:
TGUs (10#DB) 5/side,6/side,6/side
Plank (1min)
Goblet squat x10 (10#DB)
1-leg bridge iso hold 20s/side
These squats aggravated my hip big time.  Booo!