Basement Sessions – 6/16/18 – Shoulders & Legs

My yoga practice so far has me feeling nice and refreshed. So, I felt like combining two sessions today. Since the baby decided to take an extended mid-morning nap, I combined handstand push up training and one leg squat training into a single session. I’m under no time crunch since its the weekend, and as long as the baby stays napping, I can leverage that time in the basement!

On a side note, I started experimenting with a mushroom complex supplement that (among other things), has lion’s mane and reishi mushroom in it. Been on that for about 5 days now. I take it in the morning. The aim is to hopefully get more energy and enhanced cognition. I can’t say that I’ve noticed anything different yet. BUT, I have been battling through some fluid in my ears for the past 3 weeks that is playing games with my head (hopefully the steriods my doctor just put me on will clear it up finally). Maybe I’ll notice something once my ears finally pop. Also waiting on a shipment of ashwagandha, so I can start messing around with that (after I’ve made a conclusion on the mushroom supplement).

When it comes to supplementation, you really just need to make educated decisions for yourself. Identify something you think might help, research to make sure its safe with no dangerous side effects, talk to your doctor if necessary, then try it and keep an eye out for any of the purported benefits. Who knows – you might stumble upon something that really enhances the quality of your life. Or you’ll just end up with expensive pee for a few weeks. What do you have to lose other than a couple of bucks…?


Here is what today looked like:

Pre workout nutrition – butter coffee with collagen powder

6/12/18 – handstand push up & one leg squat training

  • Warmup
    • 3 minutes jump rope
    • 10 sets of 25 seconds of various dynamic warmup moves
      • swiss ball twist
      • overhead swiss ball bend
      • overhead swiss ball squat
      • world’s greatest stretch with hip dip
      • soldier kicks
      • side leg raises
      • glider lunges (I made sure to keep a flat back and my butt sticking way back thanks to the cues I’m re-learning in yoga)
      • egoscue shoulder roll forward
      • egoscue shoulder roll backward
    • 10 reps shoulder roll holding a weighted stick
      • this is a great move to open up your shoulders – it takes some patience and practice – you need to start with your hands VERY wide. The key is to not collapse your elbows when you rotate your shoulders overhead and back – keep those arms straight.
    • 1 minute dead hang
    • 2 sets one arm hang, 15 seconds each arm, 1 minute rest between set
  • Work set – handstand push up
    • 16″ spacing – 12 reps
    • 2 min rest
    • 8″ spacing – 9 reps
      • NICE – 2 rep gain from last workout
    • 3 min rest
    • 8″ spacing – 7 reps
    • Rest 2 min
  • Work set – one leg squat
    • Bodyweight – 5 reps each right and left leg
    • 2 min rest
    • 60# right leg – 5 reps
    • 60# left leg – 5 reps
    • 2 min rest
    • 60# right leg – 7 reps
    • 60# left leg – 6 reps
      • Note – much better balance on 2nd sets, was able to get more reps, overall 1 rep improvement from last workout on each leg
  • Work set – hex bar deadlift
    • 335# – 12 reps
      • Note – need to buy more plates!
  • Metabolic work
    • Tabata burpee (20 sec on, 10 sec off, 8 sets)
  • Cooldown
    • Flappy arm swinging
    • Side to side lunges
    • Sun salutation to forward fold


Workout time – approx. 1 hour.

Calorie burn clocked in around 404 C.

Avg HR (per Garmin): 104 bpm

Max HR (per Garmin): 157 bpm

Post workout, I made a nice recovery shake…

  • 1 scoop NutriBio unflavored whey
  • 1/2 avocado
  • 1/2 can coconut cream (I’m out of coconut water, so this will suffice)
  • 1 scoop RealReds (woo hoo – my subscription came in)
  • 4 oz unsweet almond milk


Do you have any favorite home workouts that you’ve put together? Do you train handstand push ups or one leg squats? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share!


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