Strength 17:00 [1]
5PM:
Stretches
(15+15+15)x100% ecc. hams (full range)
(15+15+14)x5sec 2-leg bridge
2x2-leg bridge-on-ball roll back-forth
2xeach-single-leg bridges (no hold)
5ex5sec Prone Plank
19+15+11e Pelvic tilt back running
7 Good Mornings
11PM:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15+15)x5sec 2-leg bridge
3x2-leg bridge-on-ball roll back-forth
3xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
8 Good Mornings
Plan:
to ramp down:
2-leg bridge
replacing reps with both
2-leg bridge-on-ball roll back-forth
each-single-leg bridges (no hold)
At the current (successful) 10% increase per workout, I should hit 3x15 of the above replacements on ~8/9, and 3x15 of the Good mornings a little before that.
I'll probably hold at that level for a few days, and then start replacing the above two bridge things with a 1-leg on-ball back-forth. Possibly I'll add some weight to the Good Mornings too.
If that all works, then by 9/7 (my birthday), I'll be up to 3x15 of the 1-leg back-forth on the ball, and if I can do that, I can probably go for a 1-minute run to celebrate my birthday, and then ramp up from there at some similarly slow thing - e.g. 1 minute per day... That's enough planning ahead for now.
Please let it work this time.