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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 09:18:52 am »Monday 13th May 2024
Hamstrings deep down sore.
Both Achilles achey from yesterday, but not flared up.
From that medium speed running around after the BBall
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45 secs
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
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
Peroneal external foot rotation ISO single leg : 2x33 secs
Side plank against wall: 4x33 secs
Wall sit: at 90 degrees, push into wall at 70 % effort - 4x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x 33secs
Walk - 25 mins
Hamstrings deep down sore.
Both Achilles achey from yesterday, but not flared up.
From that medium speed running around after the BBall
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45 secs
Reverse curl overcoming ISO :against opposite arm - 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
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
Peroneal external foot rotation ISO single leg : 2x33 secs
Side plank against wall: 4x33 secs
Wall sit: at 90 degrees, push into wall at 70 % effort - 4x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x 33secs
Walk - 25 mins