Workout:
#3
A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 3 minutes per leg
Left leg: took 6 attempts
Right leg: took 5 attempts
B. Standing single leg calf raises; 15 reps x3/side; rest as needed bw sides
done
C1. Band tib raises; 15 reps x3/side; rest as needed
done
C2. Band eversions; 15 reps x3/side; rest as needed
done
C3. Band inversions; 15 reps x3/sdie; rest as needed
done
D1. Standing band hip adductions; 15 reps x3/side; rest as needed
done
D2. Standing band hip abductions; 15 reps x3/side; rest as needed
done
D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x3; rest as needed
done
Of note: my ankle was so sore and loose and seemed to pop a bunch the whole rest week. Now, it feels great! Clearly I just need to move. And maybe give the bike a rest. On the standing single leg balance, I could last longer on the right leg but wobbled more on the side. Everything else went well, I stayed focused and tried to do it all legit, slow and controlled. Had the Games on the speaker the whole time. Thanks!
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