Done with the Base phase!

Although there was a long hiatus before the final two workouts of this phase, I'm calling it done.  I would love to do more OH squats, but I need to move on.

This workout is so darn long that I did 3 sets of the first 4 exercises and 2 sets of the last 4.  I'm not super excited about BSS at the end of a workout, anyway.  Two sets of those are enough when my rear is already blasted.

I got two SPRI Superbands in the mail yesterday.  I got the 1/2" and the 1".  They are thicker than I expected.  Pretty sturdy.  The next phase of FBB has assisted pull-ups, so I wanted to have them on hand.  (I can't yet do ~8 pull-ups!)

I don't normally do smoothies for post-workout, but I'm out of Greek yogurt.  So, some frozen mango, milk, and a scoop of my vanilla caramel swirl blended together.... yum!!

Female Body Breakthrough Base B8

1:28
Foam rolling from SnG and warm-up from FBB
Upper-Body Core Stability Russian Twist - 3x10/20# (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - (wu 5/15#) 2x10/30#, 7/35#
Lateral Raise with External Rotation - 3x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10ea/10#ea
Split-Stance Cable Row - 2x10/50# (low pulley)

Starting FBB

After looking around for a routine that focussed on single-leg work, I decided that Female Body Breakthrough looked like it at least starts out like I want it to.  So, I'm starting the base phase.  I may or may not sub for the overhead squats.  We'll see.  I've had this book since it came out and have never actually followed it.  Although, I have used it's warmup in the past.

Today's workout felt great.  I like and probably need all the glute work.

FBB Base Phase A
~1hour
Foam rolling (from SnG), warm-up
Bird dog - 2x10
Forward Ball Roll - 2x10
Stepup - 2x10/bw
Three-point Dumbbell Row - 2x10/40#
Partial Co-contraction Lunge - 2x10
Pushup - 2x5+5 (5 pushups, short rest and back stretch, 5 pushups)
Hip-Thigh Extension - 2x10 with leg straight
Bent-Over Reverse Fly - 2x10/5#