Training Log Archive: Wyatt

Let's call this the new set:
...

Strength set update - bringing forward this with more PF recovery & upkeep while not running.

About 3x a day:

• Waddle walks - 40 paces each of inside, outside, twist in, twice out, toe and heel.
  
• Deep Tissue - Ball on foot - rolling, and step pressure
  

About once a day:

• Stretch
  
  
  
  • Active stretch inchworm (hamstrings, and feet/calves) (can insert pushups here) - with active foot/calf stretches ~10x each
    
  • Active stretch lunge, R/L/R, esp. focused on R-hip flexor
    
  • Active IT cross-leg squats, incl. focus on R-inside-achilles
    
  
  
• Floor Strength
  
  
  
  • 30e hip bridges, 2-leg up, 1-leg ecc. drops
    
  • 50 situps - air bicycle with straight leg drop (ecc. hip flexor)
    
  • 20 push ups (core)
    
  • 20e push-up position hold & shoulder taps (feet wide, limited core movement)
    
  
  
• Sit Strength
  
  
  
  • 50e arch crunches (rug-pull) with ~1 sec hold
    
  
  
• Stand Strength
  
  
  
  • 3x10 arms front, elastic band pull to arms side
    
  • 50e Clock-squats
    
  • (Not yet, but add back once feet are calm) 25e Calf raises, with shoes back so only toes on platform - both legs up, 1 leg down
    
  
  
• Deep Tissue - Ball on foot
  

For:
- (L) & (R) PF
and a bit of:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)

Warm up, then strength