1 PM
S&C 10:00 [2]
slept:11.0
Illiopsias tilt/stretch hold exercise 2 x 20 each side
Rec fem tilt and hold 2 x 20 each side
Lower back release
Reverse plank 10 x 10” holds, 10” rest
Slept really well. Coffee and shredded wheat with granola for breakfast.
Run (Grass) 15:00 [2] 1.77 mi (8:28 / mi)
shoes: Pegasus purple
Easy run. This felt so much more comfortable than recently, almost no soreness, could just feel slight tightness further down the outside of left quad and IT band. Keg had been a bit sore yesterday on my rest day but eased up dramatically later in the day. I just did the stretches yesterday and no other exercises.
S&C 45:00 [3]
Split squat 2 x 15
Press ups 2 x 8
Box jumps 3 x 4 x 24”
Side plank cable pull 3 x 16
Landline rotations 3 x 12
4-point row 2 x 8 x 10kg
Step ups 6 each side on slightly lower step as struggled last time - this time was far better
Hamstring bridge 2 x 8 x 10” each side
Swiss ball alphabet 2 45”
Glute bridge 2 x 8 x 10”
Opposite arm/leg lower 1”