Today was a day designed to back things off slightly and do some rehab work. It felt good and by the end of the session my hip even felt pretty balanced and solid.
Sled Drags
4 x 100m x 140 lbs (F, F, B, F)
This was just enough for today. I will add in 2 x 100m to increase it to a total of 600m. From there I will wave the weight up and down. 90lbs, 140 lbs, 190 lbs. I will start my sessions with a backwards walk first (based on track movement) and alternate. The front walk has to be slow and controlled but it still does not seem to irritate things.
Pull Ups 4 sets of 3 reps
Banded Shoulder series 2 x 11
Superman's 2 x 10
Wipers 2 x 20
Bird dogs 2 x 20
Lying Hip Extensions 2 x 20
Plank 2 x 30 sec
Side Plank (L&R) 2 x 30 sec
Single Leg Hip Bridge 2 x 20
GHR 9, 17
I took my time rotating through the exercises in no particular order. I was sweating by the end but i made sure to do everything controlled and with conviction trying to recruit /activate what was supposed to be working.
The Single Leg Hip Bridges felt great, I was able to open my hip flexors without irritating my hip in any way.
The Wipers I did not enjoy. I will have to make sure I do them at least once a week. They are a definite weakness (rotational core movement)
1234 hrs
Lunch time Swim
20 lengths with 30sec rest. Total time approximately : 20 min
For only my second swim session I am just getting my stroke back. As well trying to hammer out a goal. This went well. I want to build into an Interval session and a Continuous High Intensity session each week. We a Long slow swim once every second Saturday.
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment