Workout:
#4
A. Standing single leg balance hold; accumulate 2 minutes per leg
* Note: Difference this week is that you should straighten your leg
in front of you instead of holding it at 90 degrees
Done, with 10 attempts on right leg, 13 on left
B. Standing single leg calf raises; 20 reps x2/side; rest as needed bw sides
done
C1. Band tib raises; 15 reps x4/side; rest as needed
done
C2. Band eversions; 15 reps x4/side; rest as needed
done
C3. Band inversions; 15 reps x4/sdie; rest as needed
done
D1. Standing band hip adductions; 15 reps x4/side; rest as needed
done
D2. Standing band hip abductions; 15 reps x4/side; rest as needed
done
D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal
glute contraction on each rep x4; rest as needed
done
E1. Single leg deadlift; 6 reps x2/side; rest 30 sec
55# x6/side x2
E2. Rear foot elevated split squats; 8-10x2/side; rest 30 sec
20#kb at chest x10/side x2
E3. Front foot elevated split squats; 8-10x2/side; rest 30 sec
20#kb at chest x10/side x2
Unable to do 20 unbroken calf raises on the right side. Had to break at 13. It just gets weak and the raises gets lower and lower. Single leg dead lifts are definitely harder on the right leg, balance mostly but not just in the lower leg/ankle, harder to balance in the hip area too. Everything else was uneventful. Thanks!
No comments:
Post a Comment