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Training Log Archive: Wyatt

In the 1 days ending Oct 3, 2021:

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Sunday Oct 3, 2021 #

Event: SVO Stumble


Strength set update - bringing forward this with the PF related hip strength and foot stretch work

At least once a day:

  • Deep Tissue - R-upper-quad, R-IT, L/R hamstrings, R-foot ball-roll/step-pad
  • Stretch

    • Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here)
    • Active stretch lunge, R/L/R, esp. focused on R-hip flexor
    • Active IT cross-leg squats, incl. focus on R-inside-achilles
    • Static calf stretches, R/L/R - Straight, then bent knee, front foot diagonal in front (focus on inside achilles)

  • Floor Strength

    • 30e hip bridges, 2-leg up, 1-leg ecc. drops
    • 50+ situps - air bicycle with straight leg drop (ecc. hip flexor)
    • 30s reverse plank (on elbows)
    • 20+ push ups (core)
    • Alternate

      • 10e side hip adductions - arch high then upper leg high (or side plank)
      • 50, R, side hip adductiton, with heel back 1-foot, against wall

    • 10x5sec R-hip outer rotation (while sitting in chair, rotate R-lower leg out)
    • 3x10 arms front, elastic band pull to arms side

  • Stand Strength

    • 50e Clock-squats
    • Balance on 1 foot toes & do 50e ankle rotation set with the other foot (no toes if PF disallows)
    • 50 hard R-front-outside-hip vertical raises (on L-leg, shoulders level)

  • Deep Tissue - R-IT/ham/Quad/foot

- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)
- (R) PF

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