Workout:
Week 1
#1
A1. Seated stradde lift offs; 10 reps x3 w/ 2 sec pause at end range of each rep; rest as needed
done
A2. Band resisted bird dogs; 10 reps x3/side with 2 sec pause at end range of each rep; rest as needed
done
B1. Feet and back elevated hip extension; 10 reps x3/side; rest as needed
done
B2. Hanging single leg alternating leg lifts; Accumulate 20 reps for quality x3; rest as needed
done
C1. Side lying band clamshell with hip extension; 6 reps x3/side; rest as needed
done
C2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 60 seconds x3; rest as needed
done
D. Lunge matrix; 5 reps on each leg; rest as needed
1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge, crossover lunge
done
E1. Short hamring isometric; 20 seconds x3/side; rest as needed
done
E2. Single leg face up chinese plank; 20 seconds x3/side; rest as needed
done
E3. Adductor side plank; 20 seconds x3/sdie; rest as needed
done
It's funny how all of this stuff feels easy at first and after a few reps can get real hard. The side lying clamshells were definitely harder for my left hip. Face up chinese plank was just plain hard. And the first round of the adductor plank felt bad in my right knee and then the next round I must have positioned it better. Thanks!
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