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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 08, 2024, 07:15:11 am »
Saturday 8th April 2024
rest
stretching for whole body
Sunday 7th April 2024
Still feeling sore all over
Disturbed sleep, so not a good day.
At Home
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 18, day 1
Bodyweight with shoes - 90.9kg
Wall sit, single leg. heels off the floor : 2x45 secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium
Added in some low effort single leg layups
Lower Sartorius tendons no longer twinging on cuts
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Elastic work
4 rounds x half court length
1) Easy jogging
2) Calf raise walks
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x12 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x26 @ RPE 9.5 (+2 reps)
BW x21 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9
x5 @9
Same as last week, but lower RPE
Dips: on corner of fence railing. Controlled - BW x1, x14 @9.5
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
rest
stretching for whole body
Sunday 7th April 2024
Still feeling sore all over
Disturbed sleep, so not a good day.
At Home
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 18, day 1
Bodyweight with shoes - 90.9kg
Wall sit, single leg. heels off the floor : 2x45 secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium
Added in some low effort single leg layups
Lower Sartorius tendons no longer twinging on cuts
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Elastic work
4 rounds x half court length
1) Easy jogging
2) Calf raise walks
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 - last rep 3 inches short
BW x12 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x26 @ RPE 9.5 (+2 reps)
BW x21 @9
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9
x5 @9
Same as last week, but lower RPE
Dips: on corner of fence railing. Controlled - BW x1, x14 @9.5
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope