Training Log Archive: ahall

25 mins on bike  
3x30 hamstring curls with exercise ball  
3x15 wall squats with exercise ball and 10lb weight  
3x15 steps ups onto treadmill + blocks with high leg lift  
3x15 sideways step ups onto treadmill + blocks
3x15 clamshells with green band, both sides  
3x15 lateral leg lifts with 5lb ankle weight. Each side 
3x15 lunges, each leg
3 x lateral and monster walks with green band
3x30s of each of the following- , standing hip flexor, quad, standing itb, calf, faber 
15 mins on bike

5 mins warm up on bike
5 mins ROM manipulation and traction
3x sideways and monster walks with green band
3x5 lunges,both sides
2x30 catch while standing on foam balance block, one foot in front of the other
3x15 high lift step ups onto foam block
3x15 lateral step ups onto foam block
3x15 skate slides each side
3x15 exercise ball squats with 10lb weight
3x30 marching with 10lb (pulleys)
3x15 ir/er with 5 lb (pulleys)
5 mins warm down on bike

Health insurance seem to have decided that I must be healed, and that I only need 2 more PT sessions, so that is all that is authorized at the moment. Guess I need to call the surgeon and see what his opinion is on this

25 mins on bike
3x30s stretches (various)
15 mins on bike

25 mins on bike 
3x30 hamstring curls with exercise ball 
3x15 wall squats with exercise ball and 10lb weight 
3x15 steps ups onto treadmill + blocks with high leg lift 
3x15 sideways step ups onto treadmill + blocks, both sides
3x15 bridges 
3x15 clamshells with green band, both sides 
3x15 lateral leg lifts with 5lb ankle weight. Each side 
3x30s of each of the following- , standing hip flexor, quad, standing itb, calf, faber
5 mins on bike

25 mins on bike   
3x30s of each of the following- Faber, hip flexor, quad, standing itb, hamstring, calf 
20 mins on bike working

Hip is sore today. Not sure why

25 mins on bike
3x30 hamstring curls with exercise ball
3x15 wall squats with exercise ball and 10lb weight
3x15 steps ups onto treadmill + blocks with high leg lift
3x30 sideways step ups onto treadmill + blocks
3x15 bridges
3x15 clamshells with green band, both sides
3x15 crunches
3x15 lateral leg lifts with 5lb ankle weight. Each side
3x30s of each of the following- , standing hip flexor, quad, standing itb, calf, sidebends
20 mins on bike

Trying it out for the first time, and to test my hip's tolerance for paddling. Discovered that the manufacturer was not consistent with his construction, so need to fix a bump block that appears to be from a kayak paddling machine on my canoe paddling machine (it lets the switch flap drop too low)

5 mins biking
3x30s stretching - hamstrings, standing itb, standing hip flexor, calf, groin

25 mins on bike  
3x30s of each of the following- Faber, hip flexor, quad, standing itb, hamstring, calf
20 mins on bike working harder

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 wall squats with ball and 10lb weight
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top
3 x sideways walks with orange band
3 x monster walks with orange band
2x15 skate slides, each side
2x30s inline foot balancing on foam block whilst playing catch, switching front foot (so 4 sets in all)
3x15 internal and external hip rotations with 5lb (pulleys)
3x30 marching with 10 lbs (pulleys)
3x15 standing lateral leg lifts with 5lb each side (pulleys)
3x30 hamstring curls with 15lbs (pulleys)
5 mins on bike
3x30s quad and hip flexor stretch, each side

25 mins on bike   
3x30 hamstring curls with exercise ball   
3x15 wall squats with exercise ball and 10lb weight  
3x15 steps ups onto treadmill + blocks with high leg lift  
3x30 sideways step ups onto treadmill  + blocks
3x15 bridges   
3x15 clamshells with orange band, both sides   
3x15 crunches   
3x15 lateral leg lifts with 5lb ankle weight. Each side
3x sideways walks with orange band
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb,   
20 mins on bike

7 mins on bike, no load 
Various ROM manipulation stretching 
3x30 hamstring curls with exercise ball 
3x15 wall squats with ball and 10lb weight 
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top 
3 x sideways walks with green band 
3 x monster walks with green band 
2x15 skate slides, each side 
2x30s inline foot balancing on foam block whilst playing catch, switching front foot (so 4 sets in all)
3x15 internal and external hip rotations with 5lb (pulleys) 
3x15 marching with 25 lbs (pulleys) 
3x15 standing lateral leg lifts with 5lb each side (ankle weights) 
3x30 hamstring curls with 17.5lbs (pulleys) 
5 mins on bike 

Sore after yesterdays PT session, so went with just stretching. Physio said she was moving in to increasing strength now, and it left a mark given all the babying of the hip that has been done so far

25 mins on bike 
3x30 hamstring curls with exercise ball 
3x30s of each of the following- Faber, hip flexor, quad, standing itb, glutes
20 mins on bike

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 wall squats with ball and 10lb weight
3x15 steps ups onto 1ft platform with balance block on top
3x15 side step ups onto 1ft platform with balance block on top
3 x sideways walks with green band
3 x monster walks with green band
2x15 skate slides, each side
3x30s inline foot balancing on foam block whilst playing catch
3x15 internal and external hip rotations with 5lb (pulleys)
3x15 marching with 20 lbs (pulleys)
3x15 standing lateral leg lifts with 5lb each side (pulleys)
3x30 hamstring curls with 15lbs (pulleys)
5 mins on bike
3x30s standing hip flexor and quad stretch

25 mins on bike
3x30 hamstring curls with exercise ball
3x30s of each of the following- Faber, hip flexor, quad, standing itb, calf
20 mins on bike

25 mins on bike  
3x30 hamstring curls with exercise ball  
3x15 wall squats with exercise ball and 10lb weight 
3x30 steps ups onto treadmill with high leg lift 
3x30 sideways step ups onto treadmill  
3x15 bridges  
3x15 clamshells with orange band, both sides  
3x15 crunches  
3x15 lying down lateral leg lifts, both sides 
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb,  
20 mins on bike

20 mins on bike 
3x30 hamstring curls with exercise ball 
3x15 wall squats with exercise ball and 10lb weight
3x30 steps ups onto treadmill with high leg lift
3x15 sideways step ups onto treadmill 
3x15 bridges 
3x15 clamshells with orange band, both sides 
3x15 crunches 
3x15 lying down lateral leg lifts, both sides
3x15s side planks, both sides 
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb, 
20 mins on bike

5 mins on bike, no load 
Various ROM manipulation stretching 
3x30 hamstring curls with exercise ball 
3x15 wall squats with ball and 10lb weight 
3x15 steps ups onto 1ft platform 
3x15 side step ups onto 1ft platform, both sides 
2x15 skate slides, each side 
3x30s inline foot balancing on foam block (eyes closed)
3x15 internal and external hip rotations with 5lb (pulleys) 
3 x sideways walks with orange band 
3 x monster walks with orange band 
3x30 hamstring curls with 7.5lbs (pulleys)
5 mins on bike 
3x30s standing hip flexor and quad stretch

20 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 bridging
3x15 crunches
3x30s standing quad stretch, ITB stretch, hip flexor stretch, hamstring, Faber, calf stretch
20 mins on exercise bike

5 mins on bike, no load
Various ROM manipulation stretching
3x30 hamstring curls with exercise ball
3x15 wall squats with ball and 10lb weight
3x15 steps ups onto 1ft platform
3x15 side step ups onto 1ft platform, both sides
2x15 skate slides, each side
3x15 internal and external hip rotations with 5lb (pulleys)
4 x sideways walks with orange band
4 x monster walks with orange band
5 mins on bike
3x30s standing hip flexor and quad stretches


6 week checkup today. Doc was happy with the progress - said I could start paddling on the paddling machine so long as it doesn't cause too much discomfort. Also said that I should be able to ski this winter, though not before my 12 week checkup and that I will need to take it carefully (guess that means no TNW, skiing in icy conditions, and probably no big hills, but I'll take what I can get!). No running for a while yet - probably not until the 12 weeks checkup, but he said that my physio could advise on that if things are going well)

C • That sounds positive? 2

20 mins on exercise bike 
3x30 exercise ball hamstring curls 
3x30s standing quad stretch, ITB stretch, hip flexor stretch, hamstring, Faber, calf stretch 
20 mins on exercise bike

20 mins on bike
3x30 hamstring curls with exercise ball
3x15 wall squats with exercise ball
3x30 steps ups onto treadmill, both sides
3x15 sideways step ups onto treadmill
3x30 marching both sides
3x15 bridges
3x15 clamshells with orange band, both sides
3x15 crunches
3x15 lying down lateral leg lifts
3x15s side planks, both sides
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb,
20 mins on bike

20 mins on bike
3x30 hamstring curls with exercise ball 
3x15 wall squats with exercise ball
3x15 steps ups onto treadmill, both sides
3x30 marching both sides
3x15 bridges
3x15 clamshells with orange band, both sides
3x15 crunches
3x30s of each of the following- Faber, standing hip flexor, quad, standing itb, glute
20 mins on bike