Training Log Archive: ahallIn the 7 days ending Oct 27, 2018:
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Saturday Oct 27, 2018 #
8 PM
PT 40:00 [1]
(injured)
20 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x 15 ball wall squats
3x30 marching, straight leg back both sides
3x15 side lying lateral leg lifts both sides
3x15 bridging
3x30s standing quad stretch, ITB stretch, hip flexor stretch
10 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x 15 ball wall squats
3x30 marching, straight leg back both sides
3x15 side lying lateral leg lifts both sides
3x15 bridging
3x30s standing quad stretch, ITB stretch, hip flexor stretch
10 mins on exercise bike
Friday Oct 26, 2018 #
8 PM
PT 45:00 [1]
(injured)
20 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x 15 ball wall squats
3x30 marching, straight leg back both sides
3x15 side lying lateral leg lifts both sides
3x15 bridging
3x30s standing quad stretch, ITB stretch, hip flexor stretch
10 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x 15 ball wall squats
3x30 marching, straight leg back both sides
3x15 side lying lateral leg lifts both sides
3x15 bridging
3x30s standing quad stretch, ITB stretch, hip flexor stretch
10 mins on exercise bike
Thursday Oct 25, 2018 #
9 AM
PT 35:00 [1]
(injured)
5 mins on bike, no load
3x30 hamstring curls with exercise ball
Various ROM manipulation stretching and then ROM assessment
3x15 wall squats with ball
3x15 steps ups onto 1ft platform
3x15 marching with 10lb (pulleys)
3 x sideways walks with orange band
3x30s balances on foam pad, one foot in front of the other
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
3x30 stool twists
5 mins on bike
3x30 hamstring curls with exercise ball
Various ROM manipulation stretching and then ROM assessment
3x15 wall squats with ball
3x15 steps ups onto 1ft platform
3x15 marching with 10lb (pulleys)
3 x sideways walks with orange band
3x30s balances on foam pad, one foot in front of the other
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
3x30 stool twists
5 mins on bike
Tuesday Oct 23, 2018 #
10 AM
PT 40:00 [1]
(injured)
5 mins on bike, no load
3x30 hamstring curls with exercise ball
Various ROM manipulation stretching
3x15 clamshells, green band
3x15 lying down side leg lifts
3x30s hip flexor stretches
3x15 wall squats with ball
3x15 steps ups onto 1ft platform
3x15 marching with 10lb (pulleys)
3x30s balances on foam pad, one foot in front of the other
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
5 mins on bike
3x30 hamstring curls with exercise ball
Various ROM manipulation stretching
3x15 clamshells, green band
3x15 lying down side leg lifts
3x30s hip flexor stretches
3x15 wall squats with ball
3x15 steps ups onto 1ft platform
3x15 marching with 10lb (pulleys)
3x30s balances on foam pad, one foot in front of the other
3x30 terminal knee extensions (TKE) with 10lb (pulleys)
5 mins on bike
Monday Oct 22, 2018 #
3 PM
PT 35:00 [1]
(injured)
20 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x30 marching, lateral leg lift with ankle weight, straight leg back
3x15 bridging
3x30s standing quad stretch
10 mins on exercise bike
abs just above right hip started to hurt during crunches, as did hip. Not sure what that is all about, apart from something was probably strained when they dislocated my hip to clean it up, and is annoyed again. Ugh
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x30 marching, lateral leg lift with ankle weight, straight leg back
3x15 bridging
3x30s standing quad stretch
10 mins on exercise bike
abs just above right hip started to hurt during crunches, as did hip. Not sure what that is all about, apart from something was probably strained when they dislocated my hip to clean it up, and is annoyed again. Ugh
Sunday Oct 21, 2018 #
7 PM
PT 35:00 [1]
(injured)
20 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x30 marching, lateral leg lift with ankle weight, straight leg back
3x15 bridging
3x30s standing quad stretch
10 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 crunches
3x15 clamshells with orange band, both sides
3x30 marching, lateral leg lift with ankle weight, straight leg back
3x15 bridging
3x30s standing quad stretch
10 mins on exercise bike