Training Log Archive: Torzi

MS: Done
ES: done
Physio: a little work on the feet - proper work starts tommorow!
Steps: 9700 - fine as a rest day :)

As today is a rest and re shift into new phase day I am just planning, doing a little physio and stretching for the feet and proper rehab starts tommorow! <3
Recovery from the weekend today! We went on a nice stroll in Culbin forest to stretch the legs out! My body actually feels awesome overall apart from my right foot arch - so the feet clearly need some work! Now that we are in this new phase I am going to make some new daily physio exercises!
Also daily yoga for the body is amazing!

PHYSIO for the feet and ankles (every single day! X 2) :
Toe separation and stretch
5 min ball rolling the feet/arches (more if poss!)
Self massage 3 mins of feet/arches/Achilles
Calf stretch variations
Band movement + stretch
Towel pickups 20
Toe grabs 20
Arch pull ups 20
‘Take off’ arch stretches 10
30s one leg balance with pulls
Write alphabet in air
Tiptoe walking 100 steps
Heel walking 50 steps
Slow calf raise eccentric double 20
Slow calf raise single leg eccentric 2 x 10
Hopping 25
(+ HEAT, ICE, IBUPROFEN, TAPING, DEEP HEAT!)

HIPS (1 x a day and not on rest days or S/C session days)
Stretches
Extensions + holds 10/5
Clams 10
Leg lifts 10
Psoas March 30
Stale bugs 6
1 leg Glute bridge 8
Dynamic lunge 10 forward / 10 back
Split squat 10
1 leg squat 10
1 leg deadlift 10