Lots of quad rehab and foam rolling. Core, abs, back, arms. 15min light biking.
Sun: strength at home. Various slide lunges, PB leg curls, core, elbow rehab.Mon: 3.5-mile run in 27 min.
4/2710 minute warm up jog3x12 squats (40lbs was the heaviest bar available)3x12 lunges 20lbs3x10 squat jumps 10lbs2x20 step ups with 12lbs3x10 hip abduction3x10 hip adduction4x50 crunches stretching/cool-down
4/27:Cardio/Core Circuit1 mile warm-up on treadmill 6.5 speed, 4.o inclineRenegade Rows to Push-Ups w/ Weighted BurpeesKnee Tucks to Pikes on Stability BallLeg Sled, light load, many repsV-Sit Reaches w/ Med BallStairs w/ Dumbbells45 degree Med Ball SlamsFast Feet on BoxPulses w/ BandsJump RopeHeel Touches w/ DumbbbellsShuttle RunsSnap Downs w/ Bands1 minute each x 2 sets
Lots of quad rehab and foam rolling. Core, abs, back, arms. 15min light biking.
ReplyDeleteSun: strength at home. Various slide lunges, PB leg curls, core, elbow rehab.
ReplyDeleteMon: 3.5-mile run in 27 min.
4/27
ReplyDelete10 minute warm up jog
3x12 squats (40lbs was the heaviest bar available)
3x12 lunges 20lbs
3x10 squat jumps 10lbs
2x20 step ups with 12lbs
3x10 hip abduction
3x10 hip adduction
4x50 crunches
stretching/cool-down
4/27:
ReplyDeleteCardio/Core Circuit
1 mile warm-up on treadmill 6.5 speed, 4.o incline
Renegade Rows to Push-Ups w/ Weighted Burpees
Knee Tucks to Pikes on Stability Ball
Leg Sled, light load, many reps
V-Sit Reaches w/ Med Ball
Stairs w/ Dumbbells
45 degree Med Ball Slams
Fast Feet on Box
Pulses w/ Bands
Jump Rope
Heel Touches w/ Dumbbbells
Shuttle Runs
Snap Downs w/ Bands
1 minute each x 2 sets