11
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 08, 2024, 07:51:37 am »Monday 6th May 2024
Damn, quads, glutes, upper hammies and calves are deep down sore - I think mostly from the SSB Bulgarian split squats and jumps
Achilles feels fine after yesterday.
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45secs
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 push together ISO: 70% effort 3x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 4x 33secs
Walk - 23 mins
Damn, quads, glutes, upper hammies and calves are deep down sore - I think mostly from the SSB Bulgarian split squats and jumps
Achilles feels fine after yesterday.
Tendon Rehab - Recovery
Popliteus bent knee internal foot rotation ISO : 4x45secs
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 push together ISO: 70% effort 3x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 4x 33secs
Walk - 23 mins