P90X2 Week 9, Day 1 PAP Lower

P90X2 Week 9, Day 1

PAP Lower

New complexes today and PAP - Post Activation Potentiation!

Good fun too! I was cautious with my weights as I didn't want to go crazy.

This workout consists of 4 moves done in a circuit 4 times, very short break then a set of a different 4 moves done in a circuit 4 times.

Step up convicts, skater plyo, leg line hop & Tony's triangle. 

Step up convicts - is a weighted step up with a knee raise, then down into a lunge. I started with 2 x 2kg and a height of half way up my leg for first set. 
Set 2 I increased the height to just above knee just too see how it felt. 
Set 3 I increased weight to 2 x 7.5lb / 3.4kg and although I did it it affected my balance and I was a little all over the place so
Set 4 went back down to 2 x 2kg especially as I have another set of complexes to do  

Skater plyo was easy thank goodness as did loads of them in X3. Single leg hops were ok just about did most of them, eased off incase it bothered my knee again but pleased with what I did.
Tony's triangle is a beast of a glute burner for such a simple looking move  

Then Squat cross reach, Split Squat Jump, Monster Slalom and Side Bridge Leg lift.

Squat cross reach was ok as we do a very similar reach in X3 so that was nice to have a familiar move  again I went light though only 2kg first set, tried 7.5lb / 3.4g on the 2nd but just a little too much and I didn't want to kill my shoulders as it PAP Upper tomorrow!! So back to 2kg for last 2 sets.

Split squat jumps are Mary Katherines on crack! I did them all but was cautious.
Monster Slalom jumps I did fine in the first set, after the 2nd set my ankle felt a little weird so I modified the 3rd set and did a mini version in the 4th.
Side leg bridge was really tough for me, I tried and crashed and tried and crashed. 2nd set I modified to just side plank without the leg raise, 3rd I tried a few secs of leg up where I could. 4th set same but mostly leg down.  

Overall I kept up with the kids better than I thought I would and am pleased it didn't completely trash me. I'll up the weights to 3kg's when I do it again on Friday  assuming my legs feel ok??? because although it's Upper tomorrow there is more step ups 
It was pretty fast paced but I really enjoyed it - doing it twice a week though we will see how long I keep enjoying it !!!