Warm up: PT exercises
Rx for puppies:
40 pullups
40 dips
I broke it down into 4 sets of 10 pullups/dips.
Time 6:31
I forgot to mention that yesterday's run was my first totally pain free run since before April 19th. I couldn't even feel my PF. Guess all this PT and exercises and excessive stretching is helping. I've always been a post run stretcher, but with the PT exercises, I take it to the max.
Showing posts with label PT exercises. Show all posts
Showing posts with label PT exercises. Show all posts
Friday, August 1, 2008
Tuesday, July 29, 2008
Helen
Warm up:
PT exercises per side:
1) 3 sets of 15 reps hip abductions on edge of couch so upper leg can drop lower than the couch
2) 3 sets 10 reps of side pillar bridge
3) sets 30 seconds hip flexor stretch
4)3 sets 30 sec IT band stretch standing
5)30 reps of IT roll on foam roller
6)3 sets 30 seconds of stretching gastroc
7)3 sets of 30 seconds of stretching soleus
8)Rolling on TP roller, both calves
Followed by:
3 rounds of
400 m run
15 dumbbell swings (24 lbs)
9 pullups
15:30
Oh the way I can sweat doing crossfit doesn't compare to anything else I can do. The PT exercises can also be a bit sweat inducing, especially those pillar side bridges. Ouch!
PT exercises per side:
1) 3 sets of 15 reps hip abductions on edge of couch so upper leg can drop lower than the couch
2) 3 sets 10 reps of side pillar bridge
3) sets 30 seconds hip flexor stretch
4)3 sets 30 sec IT band stretch standing
5)30 reps of IT roll on foam roller
6)3 sets 30 seconds of stretching gastroc
7)3 sets of 30 seconds of stretching soleus
8)Rolling on TP roller, both calves
Followed by:
3 rounds of
400 m run
15 dumbbell swings (24 lbs)
9 pullups
15:30
Oh the way I can sweat doing crossfit doesn't compare to anything else I can do. The PT exercises can also be a bit sweat inducing, especially those pillar side bridges. Ouch!
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