Ankle feels better. However I am still experiencing sharp pain on the Achilles tendon. I'm suspecting there might be a small strain or tear. Getting a MRI soon .Anyways I haven't trained for a week because I was on a 4 day school trip and the last 3 days have been busy finishing up my semester for school Today I had some time to really spend on foam rolling and good training. Still no front squats yet though.
Foam Rolling
Static Stretching
Movement Prep
A1. Hip Thrusts BW 8/8 Bar 8/8 - Need more glute recruitment
A2. Chin Up Bw x 3 45x 5 70x5 85x3 Pull up with 25 pound DB held with feet x 7 wanted to strengthen ankle dorsiflexon
A3. Sitr the Pot x sets of 10 These are pretty hard. I like the way they light up my core.
B1. Single Leg Row 50x6 70 3x6 Each side - These flet Great
B2. Hip Flxr Lunge Stretch 3 x 25 second holds - I wast not getting enough hip extension in Straight Leg Glute Bridge so I added thesei nbefore them
B3. Straight Leg Glute Bridge 6/6/6/6 Uts been a long time since i have done these. I definitely need more glute recruitment.
B4. Ring Fall outs 8/8/8/8
Conditioning
Small Fan Airdyn 4 1 mile intervals with resting to recovery HR in between miles. My Recovery time was a lot longer than last week, Probably because I hadn't trained for a while.
Today Felt great.
I want to start squatting again when the pain goes away in ankle. I'm in talks with Athletes Performance for rehab. Unfortunately they are out of network and I'm waiting to hear back how much my insurance company will pay for. If they are to pricey than I have a few other CFMT Certified Pts I can look at in phoenix.
Here is the Stirring the pot exercise I used today
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