July 13, 2013 & July 14, 2013 – Rehab

Figured it was best to post these two workouts together rather than give each a separate post since it is just rehab stuff. Certainly doing some more thinking about setting up training. Found out that there will be no suits allowed for the car deadlift hold. Just got to get strong.

July 13, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
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mbx16/16

One Legged Glute Bridges
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Dead Bugs
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1'sx15/15

Alternating Supermans
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1'sx15/15

Knee Raises
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1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

29 Minutes of Stretching

Comments: Super lazy today, I slept 14 hours. Guess I needed it. Warmed up by doing chores, picking vegetables from the garden and then going for a walk. My cat would not leave me alone while I was exercising in the basement. Nothing much to say other than I worked up a good sweat. Added tiny ankle weights to some of the movements. Used light dumbbells for saxon side bends. Initially these bothered my back but I just had to learn to brace my abs appropriately. Kind of exhausting have my arms above my head the whole time. Stretching to finish things up for the day.

July 14, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Single Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Knee Raises
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: More of the same today, just no chores really. A bit hotter outside today for my walk. Cat seemed to leave me alone most of the workout (freaked on me doing x band walks). Dropped dead bugs (too easy) in favor of leg raises. A bit tougher but still easy. Possibly going to drop the knee raises as they are too easy as well. May just do an extra set of each exercise instead. Saxon side bends went better this time. Followed up with more stretching.