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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 19, 2024, 06:28:37 am »
Monday 18th March 2024
Left Achilles a little achey from yesterday
Tendon Rehab -
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO - single leg 3x45secs --> neutral, toes out, toes in
Tuesday 19th March 2024
Tendon Rehab -
Calf raise ISO - single leg 3x90secs --> toes out x2, toes in
Dip belt+10kg 2x60secs toes out/in
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 20 sec at 30 degrees x 10kg, 12.5kg x 2 @8
Leg curl ISO against floor, single leg: 2x45 secs
Preacher Hammer curl ISO. single arm: 2.5kg plate 2x 45secs
Left Achilles a little achey from yesterday
Tendon Rehab -
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO - single leg 3x45secs --> neutral, toes out, toes in
Tuesday 19th March 2024
Tendon Rehab -
Calf raise ISO - single leg 3x90secs --> toes out x2, toes in
Dip belt+10kg 2x60secs toes out/in
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 20 sec at 30 degrees x 10kg, 12.5kg x 2 @8
Leg curl ISO against floor, single leg: 2x45 secs
Preacher Hammer curl ISO. single arm: 2.5kg plate 2x 45secs