Heat + quad/flexor massage
Warmup + press, good mornings
(1) 5 x 3 DB press, 1 minute rest in between
35#, 40#, 45#, 45#, 45#
3 x 12 reverse hypers
2 x 12 hip extensions
(2) 3 x 3 HSPU, pause on head at bottom
2 x 10 partial HSPU
(3) Bike - 20 minute time trial
distance covered: 11.4 miles
(4) Mob - hip flexion/ER on box, upper back rib massage
- Notes: Never tried to do heavier presses w/ DBs...definitely tougher. Just remembered this morning that reverse hypers and good mornings are some good exercises that I can be doing without aggravating my hip flexor. Felt strong on the TT and felt like I pushed it pretty well.
- Nutrition: Dinner last night wasn't very good quality, first bread I have had in a while too. Gonna have a sweet dinner tonight though...crock pot chicken and a ton of veggies over some argula.
- Body: Hip flexor feels a little better today but not much. There is definitely still a very tender spot in there. Upper glutes and abductors are sore for some reason...as well as my pushing muscles. i am going to start a different type of rehab now, working on something different each day of my 3 day cycle. NO more lifting on my legs, pretty sure that just slowed things down. Biking and double unders are probably where I will draw the line. I think for the rehab I will have a 3 part approach - hip circuit w/ jump stretch band, isolation exercises w/ band, and the isometric shutdown lunges. Maybe between those three I can improve range of motion, strength, and integration of my hip flexor. And most importantly keep my hips as open as possible. Shooting in the dark now...
No comments:
Post a Comment