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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: Today at 07:22:13 am »
Friday 24th May 2024
Upper body not feeling too bad, but quads, calves, glutes, hamstrings and erectors are toasted
Lower Achilles area feels achey, but more in that trained way rather than damaged tendon - I think
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 3x33 secs
Walk - 30 mins
Saturday 25th May 2024
Quads, hamstrings, obliques, QL and mid erectors up in soreness compared to yesterday
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70-80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: - 90 degrees leg angle - 80% effort - 3 x33secs
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Walk - 27 mins
Upper body not feeling too bad, but quads, calves, glutes, hamstrings and erectors are toasted
Lower Achilles area feels achey, but more in that trained way rather than damaged tendon - I think
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 3x33 secs
Walk - 30 mins
Saturday 25th May 2024
Quads, hamstrings, obliques, QL and mid erectors up in soreness compared to yesterday
Tendon Rehab - Recovery
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70-80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: - 90 degrees leg angle - 80% effort - 3 x33secs
Popliteus bent knee internal foot rotation ISO : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Walk - 27 mins