upper body
Tuesday
[Day 1]
10min bike
+
5x 10s gluten bridge holds
+
5x ea half split stretch isometric hamstring contraction... 30% RPE
complete. no problem here. pain is basically almost behind knee and just up from there.
Wednesday Jan 17
upper body
Thursday Jan 18
[Day 2]
15min bike
+
A- 3x 10-12 leg curls (laying on ground/bench, no weight)
B- 3x 10 flute bridge ups from floor
C- 3x5 jefferson curl, 20lbs max
complete. used 20# on glute bridges, still no problem there. jefferson curl at very end range i could feel tightness in hammy. it is feeling better and limp is mostly gone. do feel it grab slightly if I take too long of a stride.
light AD and stretch
Saturday
upper body
[Day 3]
20min bike
+
A- 3x 7ea single leg laying glute bridge
B- 3x 10-12 single leg seated banned leg curls, lightest band
C- 3x 10 air squats @3131
A. added 25# DB on seats 2 and 3
B. was able to move up to medium thickness band
C. 0,25,35. added KB in goblet form as there was no pain
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