Strength set update - bringing forward
this with PF specifics
At least once a day:
- Deep Tissue - Ball on foot & maybe 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)
- 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
- Sit Strength
- 50 R foot pull toe to inside with band tension
- Stand Strength
- 50e Clock-squats
- 50b Calf raises, with shoes back so only toes on platform
- Deep Tissue - Ball on foot - and maybe R-IT/ham/Quad/foot
For:
- (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