Training Log Archive: ahallIn the 30 days ending Nov 30, 2019:
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Saturday Nov 30, 2019 #
6 PM
Cycling (Spin bike) 45:00 [2]
(injured)
Felt the need for a longer aerobic effort
PT 35:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 10lb
Step ups and lateral step ups, ES
Eccentric heel drops, ES
TKE's and marching using purple band
Lateral an monster walks using purple band
Chops while standing on foam block
Mountain climbers with lateral step outs x10, 3 times
Planks and side planks
Bridging
Squats with 10lb
Step ups and lateral step ups, ES
Eccentric heel drops, ES
TKE's and marching using purple band
Lateral an monster walks using purple band
Chops while standing on foam block
Mountain climbers with lateral step outs x10, 3 times
Planks and side planks
Bridging
Stretching 5:00 [0]
(injured)
Quads, calves, itb's, Faber, hip flexors
Friday Nov 29, 2019 #
4 PM
Cycling (spin bike) 45:00 [1]
(injured)
30 minutes before and 15 minutes after PT
PT 35:00 [0]
(injured)
The usual home routine
Stretching 5:00 [0]
(injured)
Quads, calves, faber, itb, hip flexors
Wednesday Nov 27, 2019 #
10 AM
PT 40:00 [0]
(injured)
5 mins on bike
Exercise ball hamstring curls
Squats with 10lb
Step and lateral step ups onto 8" step plus foam block
Planks and side planks
Mountain climbers with step outs using bosu ball
One foot in front of other balance on half cylinder with eyes closed
ROM manipulations
Weighted marching and TKE's
ER/IR twists using swivel stool
Chops while standing on foam block one foot in front of other
Pendulums
Single arm rows while standing one foot in front of other on half cylinder
5 mins on bike
Calf and quad stretches
Exercise ball hamstring curls
Squats with 10lb
Step and lateral step ups onto 8" step plus foam block
Planks and side planks
Mountain climbers with step outs using bosu ball
One foot in front of other balance on half cylinder with eyes closed
ROM manipulations
Weighted marching and TKE's
ER/IR twists using swivel stool
Chops while standing on foam block one foot in front of other
Pendulums
Single arm rows while standing one foot in front of other on half cylinder
5 mins on bike
Calf and quad stretches
Tuesday Nov 26, 2019 #
2 PM
Cycling (Spin bike) 45:00 [1]
(injured)
30 minutes before and 15 minutes after PT
PT 30:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 10lb
Step ups and lateral step ups onto treadmill+foam block
Chops, while standing on foam block
Mountain climbers with step outs using wobble board in lieu of bosu ball
Lateral and monster walks with purple band
TKE's and marching with purple band
Planks and side planks
eccentric heel drops, L leg, for achillies issue
One foot in front of the other balancing on foam block with eyes closed
Squats with 10lb
Step ups and lateral step ups onto treadmill+foam block
Chops, while standing on foam block
Mountain climbers with step outs using wobble board in lieu of bosu ball
Lateral and monster walks with purple band
TKE's and marching with purple band
Planks and side planks
eccentric heel drops, L leg, for achillies issue
One foot in front of the other balancing on foam block with eyes closed
Stretching 5:00 [0]
(injured)
Calves, quads, hip flexors, faber, itb
Monday Nov 25, 2019 #
10 AM
PT 45:00 [0]
(injured)
5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Squats with 10lb
Step ups and lateral step ups onto 8" step + foam block
Planks and side planks
Mountain climbers with step out to side added, with hands on bosu ball
Lateral and monster walks with purple band
Chops, while standing one foot in front of other on foam block
Single arm rows while standing on half foam cylinder
IR/ER twists on stool
Closed eyes balance on foam half cylinder
Pendulums
TKE's and marching using pulleys
Quad streching
Hip flexors on left leg sore afterwards
ROM manipulations
Exercise ball hamstring curls
Squats with 10lb
Step ups and lateral step ups onto 8" step + foam block
Planks and side planks
Mountain climbers with step out to side added, with hands on bosu ball
Lateral and monster walks with purple band
Chops, while standing one foot in front of other on foam block
Single arm rows while standing on half foam cylinder
IR/ER twists on stool
Closed eyes balance on foam half cylinder
Pendulums
TKE's and marching using pulleys
Quad streching
Hip flexors on left leg sore afterwards
Sunday Nov 24, 2019 #
4 PM
Cycling (Spin bike) 45:00 [1]
(injured)
25 minutes before and 20 minutes after.....
PT 25:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 10lb
Step ups and lateral step ups onto treadmill + foam block
One foot in front of the other eyes closed balance on foam block
Planks and side planks
Chops, using pulleys, while standing on foam block
Lateral and monster walks using purple band
TKE's and marching using purple band
Eccentric heel drops
Squats with 10lb
Step ups and lateral step ups onto treadmill + foam block
One foot in front of the other eyes closed balance on foam block
Planks and side planks
Chops, using pulleys, while standing on foam block
Lateral and monster walks using purple band
TKE's and marching using purple band
Eccentric heel drops
Stretching 5:00 [0]
(injured)
Claves, quads, ITB, faber, kneeling hip flexor
Friday Nov 22, 2019 #
9 AM
PT 35:00 [0]
(injured)
Exercise ball hamstring curls
ROM manipulations
Squats with 10lb
Pendulums
Planks, side planks
Plank step ins using bosu ball under hands
ER/IR twists on swivel stool
Chops while standing on foam block using pulleys for weight
Step ups and lateral step ups
TKE's and marching using pulleys
Single arm rows while standing on foam half cylinder
Closed eyes balance on foam half cylinder
5 mins on bike
Calf and quad stretches
ROM manipulations
Squats with 10lb
Pendulums
Planks, side planks
Plank step ins using bosu ball under hands
ER/IR twists on swivel stool
Chops while standing on foam block using pulleys for weight
Step ups and lateral step ups
TKE's and marching using pulleys
Single arm rows while standing on foam half cylinder
Closed eyes balance on foam half cylinder
5 mins on bike
Calf and quad stretches
Thursday Nov 21, 2019 #
11 AM
Cycling (Spin bike) 45:00 [1]
(injured)
30 minutes before and 15 minutes after........
PT 25:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 8lb
Step ups and lateral step ups onto foam block
Chops, using pulleys with 25lb
One foot in front of other eyes close balancing
TKE's and marching using purple band
Planks and side planks
Lateral and monster walks
Eccentric heel drops
Squats with 8lb
Step ups and lateral step ups onto foam block
Chops, using pulleys with 25lb
One foot in front of other eyes close balancing
TKE's and marching using purple band
Planks and side planks
Lateral and monster walks
Eccentric heel drops
Stretching 5:00 [0]
(injured)
Calves, quads, Faber, hip flexors
Tuesday Nov 19, 2019 #
1 PM
PT 35:00 [0]
(injured)
5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Squats with 6lb weight
Marching band TKE's (pulleys)
Step ups and lateral step ups
Laterals and monster walks with green band
One foot in front of the other balance on foam half cylinder single arm stand up rows
Chops, standing on foam block, pulleys
One foot in front of other closed eye balancing on foam half cylinder
Planks and side planks
Supported leg swing (pendulum )
Bosu ball planks with step in
Calf and quad stretches
ROM manipulations
Exercise ball hamstring curls
Squats with 6lb weight
Marching band TKE's (pulleys)
Step ups and lateral step ups
Laterals and monster walks with green band
One foot in front of the other balance on foam half cylinder single arm stand up rows
Chops, standing on foam block, pulleys
One foot in front of other closed eye balancing on foam half cylinder
Planks and side planks
Supported leg swing (pendulum )
Bosu ball planks with step in
Calf and quad stretches
Monday Nov 18, 2019 #
8 PM
Cycling (Spin bike) 40:00 [1]
(injured)
20 mins before and 20 after
PT 25:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 8lb
Step uos and lateral step ups onto balance block
One foot.in front of other eyes closed balance
Tke's and marching with purple band
Planks and side planks
Eccentric heel drops
Lateral and monster walks with green band
Lateral pulls with pulleys, no rotation (core)
Squats with 8lb
Step uos and lateral step ups onto balance block
One foot.in front of other eyes closed balance
Tke's and marching with purple band
Planks and side planks
Eccentric heel drops
Lateral and monster walks with green band
Lateral pulls with pulleys, no rotation (core)
Stretching 5:00 [0]
(injured)
Quads, calves, faber, hip flexors
Sunday Nov 17, 2019 #
2 PM
Cycling (Spin bike) 25:00 [1]
(injured)
Before
PT 20:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 8lb
TKE's and marching with purple band
Lateral and monster walks with green band
Step ups and lateral step ups onto foam block
Eccentric heel drops
Balance on foam block
Squats with 8lb
TKE's and marching with purple band
Lateral and monster walks with green band
Step ups and lateral step ups onto foam block
Eccentric heel drops
Balance on foam block
Stretching 5:00 [0]
(injured)
Quads, calves, Faber, hip flexors
Saturday Nov 16, 2019 #
4 PM
Cycling 40:00 [1]
(injured)
20 mins before and 20 mins after......
PT 20:00 [0]
(injured)
Exercise ball hamstring curls
Squats with 8lb weight
Planks and side planks
TKE'S and marching using purple band
One foot in front of the other, eyes closed, balancing on foam block
Step ups and lateral step ups
Eccentric heel drops, 3x15
Lateral pulls using pulleys
Lateral and moster walks using green band
Squats with 8lb weight
Planks and side planks
TKE'S and marching using purple band
One foot in front of the other, eyes closed, balancing on foam block
Step ups and lateral step ups
Eccentric heel drops, 3x15
Lateral pulls using pulleys
Lateral and moster walks using green band
Stretching 5:00 [0]
(injured)
Quads, itb's, calves, Faber, hip flexors. Have been told not to do hamstrings due to back issues
Friday Nov 15, 2019 #
8 AM
Hiking 40:00 [1] 2.1 mi (19:03 / mi)
(injured)
Back from the garage after dropping off my truck for some work
1 PM
Hiking 20:00 [1] 1.0 mi (20:00 / mi)
(injured)
To PT appointment
2 PM
PT 35:00 [0]
(injured)
5 mi s on bike
ROM manipulations, and investigation of why my left foot keeps going numb. Turns out my lower back is annoyed, probably as a result of traction during the hip operation, so exercises have been modified
Squats with 6lb weight
IR/ER twists on swivel stool
Balance bar, eyes closed, one foot.in front of the other
Step.ups.and lateral step ups
Monster walk and lateral walk with green band
Planks and side planks
TKE's and marching with weight (pulleys)
Lateral pulls using pulleys (core)
5 mins on bike
ROM manipulations, and investigation of why my left foot keeps going numb. Turns out my lower back is annoyed, probably as a result of traction during the hip operation, so exercises have been modified
Squats with 6lb weight
IR/ER twists on swivel stool
Balance bar, eyes closed, one foot.in front of the other
Step.ups.and lateral step ups
Monster walk and lateral walk with green band
Planks and side planks
TKE's and marching with weight (pulleys)
Lateral pulls using pulleys (core)
5 mins on bike
3 PM
Hiking 20:00 [1] 1.0 mi (20:00 / mi)
(injured)
To garage to pick up the truck
Thursday Nov 14, 2019 #
6 PM
Cycling (Spin bike) 20:00 [1]
(injured)
Warm up for PT
PT 15:00 [0]
(injured)
Exercise ball hamstring curls 3x30
Wall ball squats with 8lb weight 3x15
Crunches 3x15
Bridging 3x15
TKE's and marching with purple band 3x30 of each
Eccentric heel drops - 3x15 ES
Wall ball squats with 8lb weight 3x15
Crunches 3x15
Bridging 3x15
TKE's and marching with purple band 3x30 of each
Eccentric heel drops - 3x15 ES
Stretching 10:00 [0]
(injured)
Quads, Hamstrings, ITB (sorta, hip doesn't like it much), faber, kneeling hip flexor
Wednesday Nov 13, 2019 #
10 AM
PT 40:00 [0]
(injured)
5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Limited range squats with 6lb weight
Hip rotations using swivel stool
Calf raises
Closed eye balance beam, one foot in front of the other
Abductor kick outs with ankle weights
Step ups and lateral step ups
Lateral and monster walks with green band
TKE's, IR/ER and marching, all using pulleys
Planks and side planks
5 mins on bike
Hip flexor, calf and quad stretches
ROM manipulations
Exercise ball hamstring curls
Limited range squats with 6lb weight
Hip rotations using swivel stool
Calf raises
Closed eye balance beam, one foot in front of the other
Abductor kick outs with ankle weights
Step ups and lateral step ups
Lateral and monster walks with green band
TKE's, IR/ER and marching, all using pulleys
Planks and side planks
5 mins on bike
Hip flexor, calf and quad stretches
Tuesday Nov 12, 2019 #
8 PM
Cycling (Spin bike) 30:00 [1]
(injured)
Easy spinning, with a little resistance
Stretching 5:00 [0]
(injured)
Quads, hip flexors, itb, hamstrings, calf, faber
Monday Nov 11, 2019 #
1 PM
PT 35:00 [0]
(injured)
5 mins on bike
ROM manipulations and joint mobility assessment
Exercise ball curls
Limited range squats holding 6lb weight
TKE's and marching
lateral walks and monster walks with green band
IR/ER on swivel stool
step ups and lateral step ups onto 9" step
planks and side planks 20s
balance block with eyes close, one foot in front of other
abductions with ankle weight
5 mins on bike
quad stretch
ROM manipulations and joint mobility assessment
Exercise ball curls
Limited range squats holding 6lb weight
TKE's and marching
lateral walks and monster walks with green band
IR/ER on swivel stool
step ups and lateral step ups onto 9" step
planks and side planks 20s
balance block with eyes close, one foot in front of other
abductions with ankle weight
5 mins on bike
quad stretch
Sunday Nov 10, 2019 #
1 PM
Hiking 40:00 [1]
(injured)
Walking round the white course, picking up controls
2 PM
Hiking 45:00 [1]
(injured)
Picking up more controls
Saturday Nov 9, 2019 #
4 PM
Cycling (Spin bike) 40:00 [1]
(injured)
Starting to log this now that I am upping the resistance and I am actually sweating! 20 mins warm up before and 20 mins warm down after PT
PT 10:00 [0]
(injured)
Exercise ball hamstring curls
Wall ball squats with 5lb weight
Bridging and crunches
Step ups and lateral step ups onto foam block on treadmill ES
Abductor kickouts ES
TKE's and marching with purple band
Wall ball squats with 5lb weight
Bridging and crunches
Step ups and lateral step ups onto foam block on treadmill ES
Abductor kickouts ES
TKE's and marching with purple band
Stretching 5:00 [0]
(injured)
Calfs, standing quad, standing hamstring, faber, hip flexors
Friday Nov 8, 2019 #
8 AM
PT 35:00 [0]
(injured)
5 mins on bike
ROM manipulations
exercise ball hamstring curls
shallow squats with 6lb ball
balance roller with eyes closed, one foot in front of other
Leg kick outs with ankle weights, ES
Balance on foam block, toe taps to front side and back
Seated IR/ER with weight (pulleys)
Step ups and lateral step ups onto 9" step
Lateral and monster walks with green band
Planks and side planks, 20s
Single leg standup row with forward lean
Calf and quad stretches
ROM manipulations
exercise ball hamstring curls
shallow squats with 6lb ball
balance roller with eyes closed, one foot in front of other
Leg kick outs with ankle weights, ES
Balance on foam block, toe taps to front side and back
Seated IR/ER with weight (pulleys)
Step ups and lateral step ups onto 9" step
Lateral and monster walks with green band
Planks and side planks, 20s
Single leg standup row with forward lean
Calf and quad stretches
Wednesday Nov 6, 2019 #
9 AM
PT 35:00 [0]
(injured)
5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Squats, limited range
Planks and side planks
Step ups and lateral step ups
One foot in front of the other balance with eyes closed
Abductor hip kick outs with ankle weight
Ir
IR/ER with weight - pulleys
TKE's and marching
Calf stretches
ROM manipulations
Exercise ball hamstring curls
Squats, limited range
Planks and side planks
Step ups and lateral step ups
One foot in front of the other balance with eyes closed
Abductor hip kick outs with ankle weight
Ir
IR/ER with weight - pulleys
TKE's and marching
Calf stretches
Tuesday Nov 5, 2019 #
8 PM
PT 40:00 [0]
(injured)
20 mins on bike
Exercise ball hamstring curls
Wall ball squats
Bridging, crunches, step ups and lateral step ups (both legs lead)
20 mins on bike
Quad, calf, hip flexor, faber stretches
Exercise ball hamstring curls
Wall ball squats
Bridging, crunches, step ups and lateral step ups (both legs lead)
20 mins on bike
Quad, calf, hip flexor, faber stretches
Monday Nov 4, 2019 #
10 AM
PT 40:00 [0]
(injured)
5 mins on bike
ROM manipulations
Exercise ball hamstring curls
Wall ball squats
IR/ER on swivel stool
Calf raises
One foot in front of the other closed eye balance
Abductor side kick steps with 1lb
Step ups and lateral step ups onto 9" step
Planks and side planks, 3x15s
Lateral walks with orange band
TKE'S and marching with 10lb (pulleys)
5 mins on bike
Calf and quad stretches
ROM manipulations
Exercise ball hamstring curls
Wall ball squats
IR/ER on swivel stool
Calf raises
One foot in front of the other closed eye balance
Abductor side kick steps with 1lb
Step ups and lateral step ups onto 9" step
Planks and side planks, 3x15s
Lateral walks with orange band
TKE'S and marching with 10lb (pulleys)
5 mins on bike
Calf and quad stretches
Sunday Nov 3, 2019 #
4 PM
PT 40:00 [0]
(injured)
20 mins on bike
Exercise ball hamstring curls
Wall ball squats
Bridging
Crunches
TKE's and marching with purple band
Step ups and lateral step ups
Hip flexor, quad and calf stretches
Hip felt sore. Probably too much standing around at the O event today
Exercise ball hamstring curls
Wall ball squats
Bridging
Crunches
TKE's and marching with purple band
Step ups and lateral step ups
Hip flexor, quad and calf stretches
Hip felt sore. Probably too much standing around at the O event today
Friday Nov 1, 2019 #
10 AM
PT 40:00 [0]
(injured)
5 mins on bike
ROM manipulations
exercise ball hamstring curls
Exercise ball wall squats, limited range
Sideways walks with orange band
Planks and side planks
Balance bar (1 foot in front of the other)
ER/IR on swivel stool
calf raises
Abductor step kick outs with 2lb weight
step ups and lateral step ups onto 9" step
TKE's and marching with 10lb (pulleys)
5 mins on bike
Calf and quad stretching
ROM manipulations
exercise ball hamstring curls
Exercise ball wall squats, limited range
Sideways walks with orange band
Planks and side planks
Balance bar (1 foot in front of the other)
ER/IR on swivel stool
calf raises
Abductor step kick outs with 2lb weight
step ups and lateral step ups onto 9" step
TKE's and marching with 10lb (pulleys)
5 mins on bike
Calf and quad stretching