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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 18, 2023, 06:07:48 pm »
Friday 17th March 2023
Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Morning
Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs - 2/10 right quad tendon pain
x 45 secs - 1/10 right quad tendon pain
2x45 secs - no pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Afternoon 6 hours later
Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds - no pain
1/4 squat ISO : 3x45secs,
60 Seconds On ball of feet
Evening - 6 hours later
Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds
Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out
Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain
Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Morning
Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs - 2/10 right quad tendon pain
x 45 secs - 1/10 right quad tendon pain
2x45 secs - no pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Afternoon 6 hours later
Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds - no pain
1/4 squat ISO : 3x45secs,
60 Seconds On ball of feet
Evening - 6 hours later
Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds
Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out
Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs
Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain