1000 PT
Heat
(1) Warmup
Rehab #3 - 3x15 reps
Movement prep - shoulder socket w/ distraction, t spine, double ball rib massage
(2) 21-18-15-12-9-6-3 for time:
Back extensions
Pullups
Bar dips
Single leg calf raises
Lower body rotations
1:00 plank
Single leg DL
time - 36:13
(3) Mob - hip/lunge stretch
- Notes: Felt pretty horrible this morning so this was slow going. Felt nice to get a longer duration workout in though. I really liked the MWOD from last night with the shoulder distraction and 2 ball rib massage. Definitely saw some immediate changes in my rack and ER position after that.
- Nutrition: Crappy yesterday with some pizza mixed drinks...back on track today though. Bought finished with the crock pot batch and its treating me very well.
- Body: Feel good. Hammies are gonna be sore tomorrow for sure. I am spending a lot of time in the squat position and I have noticed it is becoming much more comfortable and natural.
- General: So I have now finished the first round of rehab working up to 3x15 reps. Now I will start over doing the same things with some resistance bands, as well as working in some squats and lunges on day 2.
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