Workout Update: Lift-4/645 Corrective and Foam Rolling Day 9

 Day 9 was corrective hips from the 645 corrective routines and Back and Biceps in Lift 4.

The back and biceps workout was one of the interval workouts. That means you just do resistance exercises with no HIIT component. The lifting consisted of two quad blocks of four exercises, alternating a back exercise with a biceps-focused exercise. You do each block for three sets and again have very little time between exercises or sets. After you do the quad blocks you have a final block of just two exercises that you do for three sets, back extensions for 30 seconds and bicep curls for 30 seconds. Then, you do the core component which consists of alternating bicycle crunches and low planks, doing each for 30 seconds for three sets.

The Lift 4 workout was tough, especially since my chest and arms were already sore from yesterday's workout. I had to lower the biceps curl weight that I intended to use (down to 12 from 15 lbs) because I knew there was no way I was going to keep good form.