Training Log Archive: jcolleranIn the 1 days ending Feb 14, 2018:
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Wednesday Feb 14, 2018 #
Basketball (Practice) 1:30:00 [3]
ahr:121 max:142 rhr:63 (injured)
Usual warm-up: daily 10, stretching, and passing. Split up into posts and guards, posts (me) worked on moves from the block and how to guard other post moves. Worked on new offense and defense for game tomorrow night.
Physical Therapy (Exercises at Home) 45:00 [3]
rhr:63 (injured)
2 lengths (down and back of hallway) of crab walks with green band
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)