Training Log Archive: Wyatt

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