Programmes:
Back and Core Day 24
Vitality Day 19
Challenge:
Daily Kicks Day 13
Workouts:
Anchor Those tendons again!
Shoulder Work Because the physio wants me to work on my shoulders.
Upside down push-ups. What's this? I hear you ask. Is this a push-up variation I've never heard of before? Well, not really. My physio gave me this one today. I lie on my back on the bench, arms straight up holding a band with a bit of tension. Then I pull the band apart and down, bringing my elbows down to where they would be if I were doing a push-up, but my hands are further out. It can be done on the floor but then your elbows wouldn't go down as far. When I did some at the physio's, I remarked that they were quite easy. He looked at me (you know the way physios have of looking at you!) and I hastily amended that it was probably harder when you did all 3 sets of 10. But nope.
Fun, though, I love them! I'm only supposed to do them 3 times a week but... Maybe next week I might see if a heavier band also works. But I don't want to aggravate that darned elbow!
Physio shoulder rotations. Holding a band between my hands, arms bent, elbow tucked, I pull the band apart by rotating my forearms and keeping my elbows tucked. These ones were
hard! 10 sets of 10 second holds.
Foam rolling. Quads and calves daily, 5 minutes each. I had to confess that I hadn't rolled for a while, and I felt
On my file, he probably wrote "TopNotch must try harder!"
He apologised for not having given me a rehab running programme after the first time I pulled that darned plantaris, but I have one now, wherein at the first level I have to run 50m in 30sec (which is a speed of 6kph - slow even for me!), 10 times, then the second level had ditto plus 50m in 20 seconds, 10 times which is 9kph which is faster than I usually run but it's only for 20 seconds at a go so I should manage. After that, it gets a bit funky, including S-curves and crosses (moving forward and backward and side to side). He reckons it'll take me three weeks or so to complete, and after that I should be good to go again.
I've had to drop all upper-body weight work - even push-ups! - and he said to leave it another fortnight and then we'll see. I kind of let planks slip in though, because apart from today's up-and-down planks
I'm not really working the elbow. And you know me and planks.
Taekwondo training. We had to move into the hall because the school was using their gym. The hall has mirrors along one wall, so the coach got us to face the mirrors so we could watch ourselves. I kept forgetting to! Joint warm-up and dynamic stretching. We did relays to warm-up, which included running, jumping jacks, full burpees, pre-squats, jumping lunges and some other stuff. Then we did drills up the line. Always walking in long stance, we started with a single opposite hand punch, then double punch, then upper block and punch, face outer block and same hand lower block, face outer block and inner block. I quite enjoy blocks. Then we really got into kicking up the line. Two to four laps each of ball, turning, side (mid-section and then high), hook, axe, outer crescent, push, turning ball, and we finished with a fun kempo kick.
Additionally, I found the macro option on my new phone/camera (my old one didn't have one) so next walk...