Looking to try my system of getting in the hour of training where I can. So far my schedule looks good to go to take it on.
Super 8 - need to keep in my mind that all these motions are just to a slight stretch position. Anything else can cause issues later.
1. Sahrmann Hip hinge assisted pattern - left hamstring tension behind knee
2. McGill Buttress Squats (he named it - sigh) - left knee cracks no pain though
3. Cook toe touch pattern
4. Sahrmann back against wall shoulder pattern - had to regress left scapula area low ROM
5. Static Lateral Lunges - annoying left knee cracking no pain
6. Assisted Heel Raise to leg curl - Right leg lower ROM in heel raise/ Left leg lower ROM in leg curl
7. Sahrmann Wide arm press facing wall
8. Active Calf stretch
Daily extra activity today are pushups
Looking over my Super 8 work I'm going to focus on the left leg (mainly hip/knee/ankle) a lot. Keep most leg work in a regressed form but go after the other movements.
Warmup 3min Assessment Walk
Foam Roll
Left leg more than right
Calf area
Thighs
Hips
Static Stretches
1. Supine Flat back stretch 2min
2. Supine Lat Stretch 2min
3. Cook Split Squat Stretch 2min left leg
4. On all 4s Lats and Adductor stretch 2min
5. Foam Roll Pec Minor major stretch 2min
Active Dynamic Patterns
Sahrmann supine sliding leg drill
Sahrmann supine adductor
Supine Cross leg drill
Bridge to march
Prone leg curls with rotation
Side bent knee abduct
Dynamic
Prisoner Style Squats
Plank to knee tucks
1leg hip hinge drill
Plank to leg raises
Static 1 leg A-March to Leg curl
Plank to elbow touches
Just do it aerobics
Ginga to "Armada" 3min
Muy Thai Jab Cross to double knees pattern 3min
Strength training
1. Snatch Grip RDL 115x10
2. Ferrell Row to Shoulder rotation 2x6/8
3. Kneeling DB Chops x8 and 5lbx8....very humbling with my tight hip flexors
4. Boyle Kneeling KB presses 8lbx8 each side ...right grip weaker
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