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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: April 15, 2024, 08:57:01 am »
Monday 15th April 2024
Quads and erectors pretty sore early in the day, but much better later on
Achilles/plantris tendons felt good out of bed, for the first time in a while and after jumping!
What a difference from last week. What I've been doing lately seems to working
Patella tendons also OK, despite the aches after jumps yesterday.. maybe the ISOs I did straight after helped.
Sartorius also no worse, but still a little achey.
Right QL also feeling good, finally healing up, after lingering for months
Tendon Rehab - Recovery
Sartorius seated leg curl, feet pushed together ISO: on stairs - 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
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 2x45secs
High angle row ISO :
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 1/10 right brachilias pain towards end
Calf raise ISO - single leg
Dip belt +20kg 2x45secs -- toes out/in
+25kg 2x45 Seconds -- Toes in/out
No achilles discomfort even with 5kg jump to 25kg, which still feels OK, will try 30kg next week.
Hammer curl ISO, single arm : 15lbs x 45secs @9
10lbs x45secs @7
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x10 reps each axis
Jefferson curl: controlled - 10kg x6, 15kg x15 @5
Quads and erectors pretty sore early in the day, but much better later on
Achilles/plantris tendons felt good out of bed, for the first time in a while and after jumping!
What a difference from last week. What I've been doing lately seems to working
Patella tendons also OK, despite the aches after jumps yesterday.. maybe the ISOs I did straight after helped.
Sartorius also no worse, but still a little achey.
Right QL also feeling good, finally healing up, after lingering for months
Tendon Rehab - Recovery
Sartorius seated leg curl, feet pushed together ISO: on stairs - 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
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 2x45secs
High angle row ISO :
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 1/10 right brachilias pain towards end
Calf raise ISO - single leg
Dip belt +20kg 2x45secs -- toes out/in
+25kg 2x45 Seconds -- Toes in/out
No achilles discomfort even with 5kg jump to 25kg, which still feels OK, will try 30kg next week.
Hammer curl ISO, single arm : 15lbs x 45secs @9
10lbs x45secs @7
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x10 reps each axis
Jefferson curl: controlled - 10kg x6, 15kg x15 @5