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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 27, 2024, 02:47:04 pm »Monday 25th March 2024
Both plantaris tendons achey
Rest
Tuesday 26th March 2024
Tendon Rehab -
Calf raise ISO - single leg 2x60secs --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in
High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2 @8/8.5
Both plantaris tendons achey
Rest
Tuesday 26th March 2024
Tendon Rehab -
Calf raise ISO - single leg 2x60secs --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in
High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2 @8/8.5