November 15, 2017

Daily score: 7

Workout:

A. walking drills 3 sets of 25 feet with 6 stances

Done

B. Unloaded single leg reaches (start with the good leg to get a
baseline, then work with the leg in recovery and just get as far as
you comfortably can go and tell me how big of a discrepency there is)
- reach forward left, forward, forward right, backward right, backward
left)

Done, front reaches a good 6 inches off from good leg.  Back reaches pretty equal.

C. Back extensions; 10 reps x4; rest as needed (aggressively contract
at the top of each rep)

10x4

D. Single leg hip thrusts; 5 reps x3/side; rest 1 min (not loaded and
only push into the ground with the recovery leg with as much force as
you can without pain)

5/side x 3

E. Single leg Y balance test - accumulate 2 reps per side (you  don't
have the actual Y-balance test, but just imagine you do or use
furniture sliders)

Done

+
Assault bike 10 min for max cals

138 cals

Back extensions are always tough for me.  Sometimes I get dizzy/nauseated.  I think I just have to be careful that I don’t occlude blood flow in the femoral arteries or something.  I definitely feel my back muscles light up with these even unweighted.  Single leg hip thrusts felt easy and no problem on the recovering leg.  Even just a couple days of PT and it is feeling sooo much stronger.  Maybe a lot of it is just a mental thing.  I am not guarding it as much because I know it can do things.  Felt great to go hard on the bike.  My neglected legs got tired out!  Quads were shaky after.  Thanks!