My ankle is feeling better today. I still have to be cautious and limit the range of motion. I did want to get some stretching and what warms up I could do today.
Foam roll
Static stretching
Dynamic warm up - I can only get my knee an inch past my toes in dorsiflexion on the left. Lots of t spine and over head prep for today
Get up position drills 16kg arms/ neck rolls and wrist rolls from roll over to high bridge.
Goblet prys 3x20seconds
A1. Full ROM HSPU 4/3/3/3/3 - have not done these in a while.
A2. Hip Flxr lunge stretch
A3. Leg curls - swiss ball 8/8/8
B1. DB bench 45x8 60x5 75 Single 8 Alternating 8 Doubles 8
B2. Shoulders Elevated Glute Bridges 8/8/10
Ankle is still tight on the bike. I'm trying to come up with a good metabolic circuit for tomorrow because I need to hit the cardio again without taxing the ankle.
I'm avoiding any bi lateral or uni lateral leg lifts till I can get proper function back in the ankle. So next couple workouts are going to have to be creative. Nothing involving foot balance or foot load.
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