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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 22, 2024, 07:54:30 am »
Monday 22nd April 2024
Woke up early and legs and glutes were sore as hell.
Ate a big meal and went back to sleep later, felt much better upon waking the second time.
Both achilles achey, but not inflamed. Right Achilles has the rare light twinge when taking a step.
Both patella tendons also lightly achey.
Tendon Rehab - Recovery
External leg rotation against floor, slight bent knee: 4x45secs
For the lower leg and Peroneals, but it does seem to load the lower Sartorius, which is a external leg/hip rotator
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Preacher Hammer curl ISO. single arm: 10lbs 3x45secs @7-8
Calf raise ISO - single leg
Dip belt +10kg x45secs -- toes out
+15kg x45 Seconds -- Toes out
+20kg x45 Seconds -- Toes out
No achilles discomfort
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at 10 degrees, 30 sec hold at 45 degrees x 10kg, 12.5kg, x15kg, 15kg
External and internal rotation, band complex: - external rotation reps at shoulder height, subscap row, diaganol rear flyes alternating axis
medium band 2x12 reps each position
Jefferson curl: controlled - 10kg x6, 15kg x17 (+2 reps)
getting closer to going up in weight
Woke up early and legs and glutes were sore as hell.
Ate a big meal and went back to sleep later, felt much better upon waking the second time.
Both achilles achey, but not inflamed. Right Achilles has the rare light twinge when taking a step.
Both patella tendons also lightly achey.
Tendon Rehab - Recovery
External leg rotation against floor, slight bent knee: 4x45secs
For the lower leg and Peroneals, but it does seem to load the lower Sartorius, which is a external leg/hip rotator
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Preacher Hammer curl ISO. single arm: 10lbs 3x45secs @7-8
Calf raise ISO - single leg
Dip belt +10kg x45secs -- toes out
+15kg x45 Seconds -- Toes out
+20kg x45 Seconds -- Toes out
No achilles discomfort
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at 10 degrees, 30 sec hold at 45 degrees x 10kg, 12.5kg, x15kg, 15kg
External and internal rotation, band complex: - external rotation reps at shoulder height, subscap row, diaganol rear flyes alternating axis
medium band 2x12 reps each position
Jefferson curl: controlled - 10kg x6, 15kg x17 (+2 reps)
getting closer to going up in weight