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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 07:56:23 am »Wednesday 1st May 2024
Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks
Tendon Rehab - Recovery and Plyos
Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps
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
Sartorius seated leg curl, feet pushed together ISO: 3x45secs
Peroneal external foot rotation ISO, single leg : 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
BBall dribbling and Ball control drills: 5 mins
Rotating sets -
Tendon work superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20
Jumps: easy, 6 inch height - 3x5
Depth drop: 6 inch step - 3x5
Jogging - 20secs
Carioca run - easy, half court x2
Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks
Tendon Rehab - Recovery and Plyos
Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps
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
Sartorius seated leg curl, feet pushed together ISO: 3x45secs
Peroneal external foot rotation ISO, single leg : 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
BBall dribbling and Ball control drills: 5 mins
Rotating sets -
Tendon work superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20
Jumps: easy, 6 inch height - 3x5
Depth drop: 6 inch step - 3x5
Jogging - 20secs
Carioca run - easy, half court x2