Ankling, R leg, trunk work

0730 - no longer officially on the cast program, so it's going to be sporadic for a bit

1) warmup: spin bike, strict press, pillar to planks

2) rehab: 3 rounds thru
10 x supine hamstring curls
10 x straight leg band eccentric, light band
40 yd stool scoot

3) 3 rounds:
10 x bulgarian split squat R (20, 25, 30# DBs)
20 yd cocky walks (forward and lateral)
20 yd dorsiflexion step overs (forward and lateral)

4) trunk: 3 rounds
captain morgans L/R
60 seconds deadbug home position
60 seconds slideboard plank reaches

• Notes: Rehab work felt good today. I think progressing on the banded eccentrics are really where things are going to get better. Trying to include straight leg work, bent leg work, and a mix of ROM with this. Active stretching and light massage after.
• Body: Hamstring feels about 5/10 right now. Can walk pain-free and even jog at a slow pace. Quick movements still hurt and hinging forward at the hip feels sketchy. Going to keep this rehab routine up for this week and add some more things in next week to progress.