Workout:
A. Unloaded single leg partial good mornings (just to comfortable
range); 5 slow controlled reps on both legs x4; rest as needed (start
with the good leg as a reference and try to feel how you are
activating and where the restrictions are on the healing leg)
Done
B. Rack pulls; 5, 5, 5, 3, 3, 3; rest 2 min
215, 225, 245, 255, 265, 280
C. Side plank with maximal core tension; 10 seconds x6/side; rest 20 sec
Done
D. HAnging straight leg raises; amrap.amrap x5; rest 30 sec/rest 90 seconds
16/11
11/7
10/8
11/7
11/8
E. Seated single leg straddle leg lifts - 3 slow controlled reps on
both legs x4; rest as needed
Done
F. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min
Done
Before I forget, I was pretty sore after the box squats the next couple days. Mostly quads. Swimming helped work it out some. I think the only limitation on the recovering leg for the single leg gm's is a little bit more of a balance challenge. I've been doing balance work everyday for PT though and making a lot of progress. It otherwise felt great so I did full depth. It was fun to move heavy weight with the rack pulls. Everything else went great. Thanks!
No comments:
Post a Comment