Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - LT3976

Pages: [1] 2 3 ... 5
1
Workout 2:

ISO's:
Sl standing 
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing

Really working on holding the iso positions as long as possible.  Not sure how they will translate over to performance, but they should be great for tendon health.  My workouts lately have been a combination of stuff from Ben Patrick, Tommy John, Jake Tuura and Keith Baar.  I really enjoy learning new methods and implementing them.  That's what this area is for anyway.....'Progress Journals & Experimental Routines'

On the ankle flossing I wasn't worried so much about how many reps I did but more on moving through as full a ROM as possible.  I think that's gonna pay off with my ankle health.  I do it on both ankles, the one I sprained a little over 2 weeks ago and my 'good' one, which I've sprained a few times in the past.  Trying to get full ROM in both and clean up scar tissue.

2
Progress Journals & Experimental Routines / Re: 40x40
« on: Today at 09:10:50 am »
Easy ball game. Felt super bouncy during the day. Attempted two dunks in warm up. First one rattled out and second one got rim blocked. Was completely cold so no surprises. It's pretty clear to me that I need to do more in week jumping. Finding the time is key.

Definitely fitter during games too. I'm always running back and pushing on offence and don't get anywhere near as tired as I used to. Good signs.

Good stuff!  More bounce and more endurance at the same time.  Still on the ATG workouts? 

3
7/18/19

BW:  180.2

Workout 1 (weighted mobility):

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

Ankle traction


4
Workout 2:

Sled push/pull
BFR shoulder rotations
BFR vmo bounces

ISO's
SL standing
Lunge
Push-up
Hip extension
Pull-up

Ankle traction work

5
Workout 1:

Statue of liberty
Pogo hops
Front and lateral db drop and catch
Skips for height
Plyo push-ups
2-1 jumps

ISO's:
Sl standing
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing

6
7/17/19

BW:  179.6

Skipped the morning workout.  Slept great last night and didn't want to get out of bed.  Ankle still iffy but getting better.

7
has the flossing made a notable difference in mobility? or just feels good?

#hijack

Flossing has worked pretty well for me. What's worked better for the ankles for me is this. Ankles feel like a million dollars after this.



I do this one as well. 
When I do the flossing I use the same movements, only difference is it's not weighted and I have the compression around my ankle.

8
has the flossing made a notable difference in mobility? or just feels good?

Not a major difference so far.  I sprained my right ankle about 2.5 weeks ago, so really been using it to help the healing process.

9
Workout 3:

2 mins sled push/pull
BFR shoulder rotations
BFR VMO bounces
Ankle flossing
Spinal hygiene

Easy and quick workout to end the day

Looking forward to tomorrow, will be a jump/sprint/throw day

10
Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up

11
7/16/19

BW:  181.2

Workout 1:

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

This morning's workout was a recovery/weighted stretch workout.  Very slow eccentric reps with a hold in the stretched position

12
what does the ankle flossing consist of?

wrap foot/ankle with voodoo bands.  the first one i wrap just like I'm wrapping or taping my ankle.  the other band I wrap up my ankle and up my calf.  I do plantar and dorsiflexion and ankle circles for about 2 minutes.  The burn is pretty intense towards the end.  When I pull the bands off there's a blood rush to my ankle.  Feels great for a while after I do it.  I've been doing it daily, sometimes a few times a day depending on time.


13
Workout 3:

Easy recovery workout.  Planned on doing sled push/pulls but my backyard is still very wet from this weekend’s rain

Shoulder rotations with BFR bands
VMO bounces with BFR bands
Ankle flossing

Tommy john spinal hygiene routine

Ankle still a little stiff but legs felt incredible after this

14
Progress Journals & Experimental Routines / Re: 40x40
« on: July 15, 2019, 08:28:33 pm »
IF never really worked for me.  I’ve done a 44 hr fast which really helped jumpstart losing weight/fat.  But when I started making sure I got enough protein in every day is when I really start to see body comp changes.  3-4 protein shakes a day makes it so easy

15
Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up

Pages: [1] 2 3 ... 5