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« Reply #15 on: January 31, 2012, 10:13:56 pm » |
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Jan 31 Tuesday IT band + piriformis rolling w/ tennis ball clam shells w/ bands 2x15 each leg Leg Lowering: 2x20 Seated Hip flexor raises: 2x8 each leg BSS: 2x15 50lbs Pull Ups: 6, 6, 5 Dumbell Raises: 15, 15; 10lbs dumbell lateral raises: 15, 15; 10lbs Dumbbell flyes: 2x10; 5lbs Bosu Ball balance work: proprioception for injured ankle and non injured ankle 3x1 min |
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Zak
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« Reply #16 on: February 02, 2012, 10:30:21 am » |
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Feb 2 IT band + piriformis rolling w/ tennis ball clam shells w/ bands 1x20 each leg Leg Lowering: 3x15 Bosu Ball balance work: proprioception for injured ankle and non injured ankle 3x1 min BSS: 3x10 60lbs Hang Cleans: 10x1 135lbs Pull Ups: 6, 6, 6 Dumbell Raises: 2x20; 10lbs dumbell lateral raises: 2x20; 10lbs Dumbbell flyes: 2x15; 5lbs |
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« Last Edit: February 09, 2012, 10:00:14 am by Zak »
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Zak
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« Reply #17 on: February 07, 2012, 09:40:38 am » |
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Feb 7 clam shells w/ bands 1x15 each leg Leg Lowering: 3x15 Bosu Ball balance work: proprioception for injured ankle and non injured ankle 3x1 min Seated Hip Flexor Raise: 1x10 BSS: 2x15 60lbs Hang Cleans: 10x1 140lbs Pull Ups: 7, 6, 6 |
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« Last Edit: February 09, 2012, 09:59:46 am by Zak »
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Zak
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« Reply #18 on: February 09, 2012, 09:59:06 am » |
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Feb 9 played intramurals yesterday and had knee pain...difficulty to straighten leg against gravity so kept the workout to low impact Ankle Rocker exercises 1x20 Band walks 2x8 clam shells w/ bands 1x15 each leg Leg Lowering: 3x15 BSS: 3x10 70lbs Leg Curls single leg: 2x12 20lbs Bosu Ball balance work: proprioception for injured ankle and non injured ankle 3x1 min + 15 seconds Pull Ups: 7, 7, 7 Dumbell Raises: 2x10, 15lbs dumbell lateral raises: 2x10, 15lbs Dumbbell flyes: 2x10; 8lbs |
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Zak
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« Reply #19 on: February 13, 2012, 01:12:13 pm » |
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Feb 13 Monday Ankle Rocker exercises 1x20 clam shells w/ bands 2x10 each leg Leg Lowering: 3x15 Bosu Ball balance work: proprioception for injured ankle and non injured ankle 3x1 min + 30 seconds Leg Curls single leg: 3x8 25lbs Core Exercises Pushup holds w/ various limbs off the ground 2x10 sec / limb |
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Zak
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« Reply #20 on: February 14, 2012, 09:41:42 am » |
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Feb 14 2x8 Seated Hip flexor Raises Leg Lowering 3x15 BSS 2x15 70lbs Pogo hops in between BSS rest Hang Cleans 10x1 140lbs Pull Ups 7, 7, 6 DB raises 15, 10 15lbs DB lateral raises 15,10 15lbs DB flyes 2x10 10lbs |
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Zak
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« Reply #21 on: February 16, 2012, 11:46:09 am » |
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Feb 16 Clam Shells 3x15 VMO + glut med activation exercise Leg Lowering 15, 12, 10 (legs straight out) Pogo hops 3x20 seconds BSS 3x10 80lbs Hang Cleans 10x1 145lbs Pull Ups 7, 7, 7 Hamstring Curls 3x8 35lbs (single leg) DB raises 15, 12 15lbs DB lateral raises 15,12 15lbs played some basketball after and knees are feeling a lot better and felt no pain |
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Zak
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« Reply #22 on: February 21, 2012, 09:41:20 pm » |
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Back at Home for reading week so just working on some rehab and ball handling Feb 20 + 21 Ankle Rocker Exercise 2x20 Clam Shells 2x15 VMO + glut med activation exercise 2x15 Leg Lowering 1x15 Single Leg Standing Glute Iso Holds 1min Ball Handling Stationary Drills: Dynamic Drills: between the legs in-and-out x2 double crossover between the legs - crossover between the legs - behind the back |
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Zak
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« Reply #23 on: February 28, 2012, 06:27:32 pm » |
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Clam Shells 3x15 Leg Lowering 2x15 (legs full extended) Single Leg Standing glute iso holds 2x30 sec Eccentric Pistol squats 3x15 (injured knee) BSS 3x10 70lbs combined w/ 30 sec skipping after each set Pull Ups: 8, 7, 4 Hamstring Curls: 3x8 45lbs |
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Zak
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« Reply #24 on: March 02, 2012, 01:13:47 pm » |
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March 2 Clam Shells 2x15 Leg Lowering 15,12 (legs full extended) BSS 3x10 80lbs combined w/ 30 sec skipping after each set Hamstring Curls: 3x8 45lbs DB raises 15, 13 15lbs DB lateral raises 15,13 15lbs DB flyes 2x10 10lbs |
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Zak
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« Reply #25 on: March 06, 2012, 02:20:06 pm » |
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March 6 Clam Shells 3x15 Leg Lowering 3X15(legs full extended) BSS 3x10 90lbs combined w/ 30 sec skipping after each set Pull Ups 8, 7, 6 Hamstring Curls: 8X55lbs; 7, 6 x 50lbs DB raises 15, 15 15lbs DB lateral raises 15,15 15lbs DB flyes 2x10 12lbs |
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Zak
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« Reply #26 on: March 15, 2012, 09:39:31 am » |
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March 13 Seated Hip Flexor Raise 2x12 Clam Shells 3x15 Tripod 2x15 BSS 3x5 120lbs RDL 3x10 145lbs Pull Ups 8, 7, 7 DB raises 2x8 20lbs DB lateral raises 2x8 20 lbs DB flyes 2x8 15lbs March 15 Seated Hip Flexor Raise 2x12 Clam Shells 3x15 w/ bands Tripod 3x15 BSS 3x5 130lbs RDL 3x10 155lbs Hanging Leg Raises 15, 8 Woodchopper (high-low) 2x10 35lbs Lunge resisting against horizontal force 2x10 (3 second holds) 10 lbs Supermans + alternating prone Y, W, T 2x1min |
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acole14
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« Reply #27 on: March 15, 2012, 03:49:13 pm » |
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Wow, you do a lot of exercises in each workout. Are you mainly practising jumps when you play ball? |
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Zak
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« Reply #28 on: March 20, 2012, 08:59:55 am » |
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Seated Hip Flexor Raises 2x12 Tripod 3x15 Clam Shells 3x15 w/ band Glute calf iso 2x20 BSS 3x5 140lbs Altitude Landing off stack of 2 45lb plates. 3x10 RDL 3x10 155lbs Woodchopper (high-low) 2x10 40lbs Lunge resisting against horizontal force 2x10 (3 second holds) 15 lbs DB raises 10, 8 20lbs DB lateral raises 10, 8 20 lbs Shoulder Rehab 2x8 3 second hold at top (Y, T) |
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Zak
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« Reply #29 on: March 20, 2012, 09:05:32 am » |
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Wow, you do a lot of exercises in each workout. Are you mainly practising jumps when you play ball?
Yeah, well a lot of these exercises are rehab focused, just trying to target the different areas of weakness in my body that can be related to the pain in my knee. as for basketball, i dont focus too much on jumps (maximal that is) at the moment, because as i mentioned above, my knee pain. soo for basketball, im focusing more so on ball handling, footwork, and shooting. |
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