July 6, 2017 – Week 6, Day 2

5 Minutes Cybex ARC Trainer

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x1
460x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Still dealing with aches in the SI joint area. Occasionally getting tingling in my big toe and calf. Not pain and everything appears to be moving fine when I walk. Keeping up with massage on the legs and lower back. But even though it is a slight return of symptoms, it bugs me and eats away at my confidence bit by bit. Fear can be paralyzing. I don’t want to be thinking about the period right after the injury. I don’t want to go back. Have to keep confidence in myself as I am getting better. Every ache isn’t a new injury. But I got to be cautious about it and not do something stupid. On to the actual workout. None of the working AMT exercise machines were available so I had to use the ARC trainer. Unable to get heartrate as it wasn’t working properly. Calf raises felt good. Ended up switching sides on the one leg ones in error. Nothing really aching up on box touches with regular style. Hamstring on the left side felt tight. Rows were good and stretch for the biceps helped the shoulders. Squat therapy felt good, no knee aching. Better than I was expecting things to feel. Second run through box touches, rows and stretch. No hamstring tightness with sumo style but keeping an eye on the aches in the hip. Hip airplanes followed that. Balance was tough on my damaged side. Took a few tries to get the reps. No issues with good side. Trying to get the hips firing right. Then on to box squats. I was supremely anxious doing these. Even with the bar. Just worried that I’d have something go wrong. It hasn’t happened on box squats but just a little misstep and I could be in trouble. I’m not getting symptoms like in the beginning but just having that feeling popping up is frustrating and makes me concerned that I would be back at the bottom of the mountain again. But I also don’t like to quit. If I felt like the symptoms were getting worse, I’d shut it down. Would be hard to do that mid set or mid rep. Any ways, the work up in weight was the same as last time with the box squats. Working up to a top set of 1-3 reps. Last time I did this sessions weight so I added 5lbs to the top weight. I used my thicker ratchet belt to see if that felt better with the box squats and I think it did. Felt better under the weight. Tough reps but not anywhere close to as tough as last time. Didn’t die so that was a relief and no flooding of pain either. On to abdominal work. High reps on the leg raises and band obliques. I was looking forward to the leg raises as they seem to feel good after heavy squats and pulls on the back. Felt good, wish it made everything feel 100% better though haha. Band oblique stuff was pretty easy after that. Home to stretch and eat.