Training Log Archive: Torzi

Achilles treatment x 1.

Warm up on the gym bike for my strength and conditioning session.

A little shorter as I left out some of the exercises I did yesterday, as well as the arm machines/arm weights.

Core/Adductor/Glute Work:
Floor Work:
1 x 1 min High Plank holds, 30s side plank each side + 10 leg lifts.
3 x 10 Glute Bridges with resistance band.
3 x 10 Side Lying Leg raise on each leg with resistance band.
12 bird dogs on each side.
Standing Work:
3 x Crab Walks with resistance band (8 steps there and back).
Reverse lunge slide 8 on each leg x 3.
Sideways lunge slide 8 on each leg x 3.
2 x 1 min/20s balances on each leg eyes closed/eyes open.
1 leg squats 12 each leg.
Sitting Work:
4 x 30s Pilates Ring hold.
40 Pilates ring squeezes.
4 x 30s Pilates Ring extended hold.
3 x 20s hip flexor hold each leg.
Weighted Strength Circuit:
3 x 10 Weighted Squats + 20kg.
3 x 10 Weighted Deadlifts + 20kg.

Sessions complete: 3/6

MyRide Spin Class - hard work but really enjoyed it - much better session than my last spin. Lots of hills and sprints and endurance to work with - much better! It is important for me to be building up the bike at this stage.