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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 06, 2023, 07:28:50 am »
Saturday 4th March 2023
Most amount of rest I've had in a while, feeling crisper
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise, single leg:Flat on floor - controlled 2x10
Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 3x 45 secs - 3/10 Right VMO Quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : Toes pointed out - 2 x45 secs
Most amount of rest I've had in a while, feeling crisper
Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch
Tendon Rehab - Recovery
Calf raise, single leg:Flat on floor - controlled 2x10
Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 3x 45 secs - 3/10 Right VMO Quad tendon pain
Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : Toes pointed out - 2 x45 secs