Heat
Warmup
(1) Rehab:
standing knee raise x 15
lying straight leg raise x 15
2 times through w/ yellow band
4 way hip circuit, 10 reps each side, slow eccentrics on the front
(2) 21-15-9
Squat
Supermans
Single leg deadlift
Single leg calf raise
(3) Bike 10 minutes, picked it up last 2
(4) Mobility work:
2 minutes keg stretch
Psoas mobilization against pole - 4 minutes each side
- Notes: Now starting to implement bands with my rehab, and I actually feel that the 4 way circuit is the best as far as eccentrically loading the hip flexor. It was harder, but I think I am going to stick with this from now on. My air squat felt really good for some reason, think it has been all the deep stretching...and it was also pain free - always a plus. Bike was pain free as well and the psoas stretching felt really nice.
- Nutrition: Kinda pigged out last night on some trail mix when I got home, but not bad other than that.
- Body: My non-affected hip flexor is actually tighter right now for some reason, but they are both feeling good. Little bit sore in the anterior shoulders. Hip flexors feel like they are really starting to open up finally. I think the long car didn't help how tight and short they had become from being basically immobile.
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