Adarq.org

what the hell would a plyo lunge even be?

got some training advice/input from adarq that i will talk about later. new york was great, my cousin's play is pretty freaking intense and dark but i liked it a lot.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: okay

- warm up

- DLRVJ x 5-6; short approach DLRVJ x 6-7
not great but not awful.

- MSEM squat 275 x 6

- superset x 2
-- DB OHP 55s x 6,6
-- ME pogo x 8
-- pull up +20 x 6,5+bw x 1

- stretch

finisher of 20 x 100

oh man i really wouldn't recommend using more weight on one side than the other. no basis in anything other than ZOMG YOU'RE GONNA HURT YOURSELF. but that seems dangerous and unlikely to produce the desired effect.

lol. sometimes you gotta take the low-hanging fruit. so to speak.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ, SLRVJ, DLRVJ x a bunch

- MSEM squat 300 x 3,3

- superset x 2
-- DB OHP 50s x 8,8
-- pull up +15 x 8,8
a couple of the reps a bit ugly but all full. going up 5 lbs next workout and will work back up to 8s.

- superset x 2
-- plank x 30s
-- advanced glute bridge 3s holds x 10

- stretch

better than yesterday. going to NYC on saturday, just for a night. my cousin wrote a play that's getting produced at the atlantic theater, so i'm going to see it. looking forward to it. plus my brother is about to move to new haven from brooklyn so it's a chance for a last hurrah at his place in bed-stuy.

 

couple of recommendations, which i'll preface by saying AREG is important. don't do anything that feels very painful. the idea is basically to both strengthen the muscles around there that have been weakened by inactivity but also to restore your sense of how to stand and balance on the foot, first statically and then dynamically.

right away:

- balancing on one leg. get to where you can do it for a minute straight and then start adding variations, like standing on a thick pillow, doing it with your eyes closed, doing it while throwing a ball against the wall, doing it while reaching down and touching your toe with the opposite hand, standing on a thick pillow and throwing the ball, etc.
- standing on the edge of a towel in your bare feet and rolling it up under your foot with your toes
- picking up and moving marbles around with your toes.

and one that's a bit more advanced:

- half ice-skaters. stand on the good foot with the bad foot in the air. jump sideways toward the bad foot and balance on it. repeat.