Training Log Archive: Wyatt

Event: QOC Wheaton
 

Routine updated from this, based on AJ's successful posture work

- At least once a day: (Val says 2x for asymmetries...)
-- Deep Tissue - R-upper-quad, R-IT, L/R hamstrings (opt: quads, calves & feet)
- Do the active stretch lunge, both sides twice, esp. focused on R-hip flexor
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- 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)
- 10e side hip adductions - arch high then upper leg high (or side plank)
- 10x5sec R-hip outer rotation (while sitting in chair, rotate R-lower leg out)
- 3x10 arms front, elastic band pull to arms side
- 50e Clock-squats
- Balance on 1 foot toes & do 50e ankle rotation set with the other foot
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back, 5e side, fwd, back & side
- 50 hard R-front-outside-hip vertical raises (on L-leg, shoulders level)
- 15 x 5sec hold R-diagonal leg raises (on L-leg , rotate R-foot out 45 deg., lift straight R-leg to the back-right)
-- Deep Tissue - R-IT/ham/Quad

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)

Blue - Splits