hi again, first log...

30/12/2010

Im on holidays and far from my gym, as I wanted to keep doing things I tried novice bodyweight strength program, PHASE I from VJB

warm up: 10 minutes of running, 5 minutes knees up running...

1. low peterson step-up
3x25 per leg
I used a step of a stair = 18 cm. = 7.1 inches

2. 2 leg ski squat
1 repetition on two legs, 1 minute, go lower each 10 sec.
1 repetition on one leg, 30 secs. each leg with a 90º angle

3. Split squat
2x15 with each leg, I used a backpack that weighted 5 kg.  in the first repetition
I felt the hamstrings pulling and removed the backpack to finish second repetition

4. Cross body off-box lunge
I didnt understand the description so checked youtube and did this: http://www.youtube.com/watch?v=zULJ5Gqezpg
awful form!
2x20 per leg

5. Scissor hip extension
2x20 per leg

6. Bodyweight squats 2x100
this makes my knee ache, I am being careful with the form, wider than shoulder separation, 30 degrees toes out, when going down the knees follow the angle of the feet and putting all the weight in the heels of the feet, anyway it hurts, I think I will remove it for the next training and look for something less stressing on the knee. Ideas?

stretching for 20 minutes of the legs.