December 11, 2024

Daily score: 8

Workout:

Day 2 - HS, Calf rehab and core
Gymnastic bodies handstand

1-1-4-2-2

+
A. 3D Step Back: 2 x 6-8 reps per side, rest 90s.
*shoes off
https://www.youtube.com/shorts/UGb2QnuEY_U

8r/side x2

B. Single Leg RDL Med Ball Deceleration: 3 sets x 4-6 reps, rest 90s.
https://www.youtube.com/shorts/GXMsUXl2JWo
*this guy drops the ball and catches it, you can just hold onto it and "pretend" throw it at the ground

6r/side x3

C. Single Leg Hamstring Curl off Physio Ball (2020): 3 x 12 per side, rest 90s.

Done

D1. Bank ankle eversions; 2x 40/side; rest as needed
https://www.youtube.com/shorts/MApDr7fmBfM
D2. Band ankle inversions; 2x 40/side; rest as needed
https://www.youtube.com/watch?v=v_zjz5mOvuY

Done

E. Step-up w/ Plate Halo: 3-4 x 5 reps, rest 90s.
https://www.instagram.com/p/DBqQCJ4v4iQ/?img_index=1

5r/side x4

+
800m farmers walk for time 53#/hand

16:05

Rehab work all felt good and had my lower leg nice and warm and feeling worked by the time I got to the farmer walk.  The walk was harder than it looks on paper.  Neck and hamstring and small amount of calf soreness the next day.  All in a good way.  Thanks!