Training Log Archive: ahall

5 min no load spinning on bike
couple of hip traction stretches - hip hurt as the traction was released this time
3x30 ankle rolls (lie on back with heels on exercise ball, bend knees to roll ball and return)
3x15 pelvic thrusts (knees bent, ball between knees, lift hips up til back is straight)
3x20 body weight inclined squats (on sliding bench). Restricted range to avoid clicking hip
3x30 marching using pulleys and 5kg (knee bent, then straighten through to full extension)
3x30 lateral lifts using pulleys and 2.5kg (stand on one foot on block, other foot has weight with strap and passes behind stationary foot)
3x30 stool twists
3 sideways walks with orange band
3x monster walks with orange band

C • Hip Ops. 5

The usual 6 exercises, with 3x30 stool twists each side too

5 mins on the bike, no load
Various traction stretches to try and create joint space in my hip
3x30 physio ball heel rolls (short range)
3x10 hip thrusts with ball between knees
3x30 stool twists
3x10 squats on the inclined squat machine (legs no further than 90)
3x15 straight leg raises with 5lb load
3x15 cable adductor pulls with 5lb load

Not sure how my hip is going to react to all this

Office chair hip twists
Clamshells with ban, Straight Leg Raises, prone straight leg lifts, side straight leg lifts, butt clenches, transverse abdominal activation (that's what the PT guy calls it)

4th of July race with Hannah. OK start, good upstream, messed up top turn as Hannah got confused on the cross bow, tried to change to a post instead, and then we had to paddle it out. Ok the rest of the way and the bottom turn was good. 2nd mixed team (well, actually 5th, but three were masters teams). Good race for Hannah it being her first time racing in a pro boat