12th training session in the gym. Overall went well. Emphasis is shifting into isometric movements. 1st set that I did involved putting a bar on my back, padded around the neck, then angling myself to where my hands were on a bar by my waist. Think of it like stretching your calves. Kind of at that angle against the wall. I was squatted down in a loaded position, holding that for 6 seconds then extending upward. Doing that for 4-5 reps. Super challenging. Didn't expect it to be as hard as it was. By the 4th set I was definitely at the point I could feel my heart pumping. It felt like I was running even though I wasn't going anywhere. My trainer actually explained some of the science behind it. Even in endurance athletes mixing in the isometric movements can lower the resting heart rate. Your body can just adapt and become more efficient. I really enjoyed it. The final movement I did, just fast forwarding to the end of my workout, was doing weighted glute bridges. Held those for 6 seconds at the top, then go down. Did 2 sets of 8. On the 2nd set I was done for, in a good way. Really glad I had Monday off for an extra day of rest. Looking to get to bed tonight. It's later, probably try to get in the pool tomorrow night. Then Friday get back in the gym.