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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 13, 2024, 10:26:58 am »
Monday 11th March 2024
Both achilles OK, but both plantaris tendons (to inner side of achilles) are a bit achey upon waking.
Something in my right lower VMO area is sore as well, either tendon or cartiledge.
Lower back, erectors and right QL pretty beat up
Tendon Rehab - Recovery
afternoon
Calf raise ISO - mid upper position - 2 legs x45secs, single leg 3x45secs
Tuesday 12th March 2024
Tendon Rehab - Recovery
afternoon
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs
Single leg reverse hyper hold - torso on stair railing - 2x 45secs
x20 raises each side
Evening 6 hours later
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs
Both achilles OK, but both plantaris tendons (to inner side of achilles) are a bit achey upon waking.
Something in my right lower VMO area is sore as well, either tendon or cartiledge.
Lower back, erectors and right QL pretty beat up
Tendon Rehab - Recovery
afternoon
Calf raise ISO - mid upper position - 2 legs x45secs, single leg 3x45secs
Tuesday 12th March 2024
Tendon Rehab - Recovery
afternoon
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs
Single leg reverse hyper hold - torso on stair railing - 2x 45secs
x20 raises each side
Evening 6 hours later
Calf raise ISO - Leg press style against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 2x 45secs
Single leg wall sit - 1/4 squat depth 3x 45secs
Sartorius, bent leg, forward push against opposite leg - 3x 45secs