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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 29, 2024, 06:48:19 am »Monday 29th April 2024
Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos
What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...
Tendon Rehab - Recovery
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
45 secs - straight
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Peroneal external foot rotation ISO single leg : 3x45secs
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds
Popliteus bent knee internal foot rotation ISO : 4x45secs
Walk - 24 mins
Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos
What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...
Tendon Rehab - Recovery
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
45 secs - straight
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Peroneal external foot rotation ISO single leg : 3x45secs
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds
Popliteus bent knee internal foot rotation ISO : 4x45secs
Walk - 24 mins