25mins bike
Restoration:
Foam roll: IT band, quad, adductor, hip flexor
Hockey ball: Piriformis, glute, calf, foot
Stretch: Piriformis, adductor, calf
Today:
25mins bike (2 sessions)
Training:
*Taking a slightly modified, Dave Tate "Extended Tension Training" approach in this phase. 30s work with 45s rest on all exercise pairings.
11:30 (Work gym)
A1 Leg press (quad emphasis) vs minibands 130x3x30s
A2 Toe press vs minibands 90x3x30s
B1 Leg extension 50x3x30s
B2 Swiss ball leg curl BWx3x30s
S1 RF x45s/side
S2 Adductor x45s/side
C1 45 degree back raise 15x3x30s
C2 Single-leg plank BWx3x30s
S3 Hamstring x45s/side
S4 Calf x45s/side
S5 PF x45s/side
Restoration:
Foam roll: Upper back, pec, delt, lat
Hockey ball: Teres, calf, foot
Theracane: Traps, neck
Stretch: Lat, calf, sleeper stretch
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