rehab

not training sucks but it's good to bit by bit take out root causes of things, and i might as well be grateful i haven't had any ankle/achilles issues since i started training 1.5yr ago, have never had knee pain either, and have largely been able to manage LBP to the point where i can now pinpoint weakest links slightly below (was just noticing that the main issue I have is specifically L leg in external rotation either hip abduction or extension, which suggests posterior glute medius? but i haven't been using that to guide my Z work, just general L shoulder ROM) and above.

i know from last yr that i can bilateral DL to get linear sprint fast but that didn't really help my other movement patterns, and i guess i focused more on unilateral DL work the other month to balance things out, but still didn't address the root cause i think.. contralateral shoulder circles (front) seem to help L hip external rotation (was pretty limited compared to R hm), but there are also strong strength differences--just got http://bit.ly/valslides and tried 'em out for first time today, lunging w/ L leg vert is so much less practiced..

i guess i'm going to focus on that more specifically, L hip external rotation and abduction/extension (somewhere in between that), reverse lunge w/ valslides, anterior core work (?) to start.

interestingly my tightness seems to be concentrated on the lateral sides of the quads (not really noticeable until foam roll or tiger tail), glute med / TFL / ITB (noticeable on hip abduction / extension) and upper glute max weirdness, was mostly on L side perhaps because of force transmission line from left foot to right shoulder in throwing from lunge position (would be interesting if body inserted L hip pain to prevent R shoulder force application...), in addition to that L/R lunge asymmetry plus the way i usually cut with L foot as inside foot... and a while back my adductors weren't firing.

a lil lower priority is balancing push/pull (have been doing too much push these last 6 wks) which also might help clear up neck/SCM/TMJ issues too.

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wed 348a, haven't slept yet. was it the overstim from working late + playing w/ valslides + reading or the overcompensation for 3days of tourney+practice plus ifasting on monday? don't know but am in an upstate for the moment..

playin with the airex pad in da morning, a lot better at stabilizing than 6mo ago but still mildly noticable asymm in even stable surface L vs R. learning valslide reverse lunges and side/lateral lunges, should help w/ posterior symmetry and also maybe adductor work.

5+5 valslide reverse lunge learning
5+5 valslide lateral lunge learning
break/study
8+8 vslide r-lunge (easier this time :)
8+8 vslide s-lunge (still feel those adductors workin' ^_^)

interestingly my hips feel wayy better, not sure how much of that was Z focus on opposing joint earlier in the day but def being able to go through reverse and side lunge for hip mobility with minimal impact&startle seems like a Win to me

a few 1/4 8kg get-ups as mobility screen, mild2moderate L/R shoulder stabilizer asym, both sides hip adductors weak in trying to press out, hamms feel tight on punch&crunch.

bodyweight get-up practice, focusing on keeping heel down, engaging glutes & contralateral knee not in valgus collapse. main limitation after weighted practices for unloaded movement practice is still L shoulder mobility, esp at the top of punch and crunch. not too bad, but self-visible. okay anyway, gonna get some eggs, then time for a day's work. maybe some cardio work later today? dunno will see if have time.

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wed sunrise 8-10 min warmup 50degF, jog, light t-stop and hip turns / arm drive. knee hug to lunge (rotate only one way), carioca focus on hip mobility.

inside gym Nike Free 10min on-off moderate interval rope work, light sweat, really good footwork today feelin' it. 5+5 1/4 SL squat w/ light med ball, a few foam roll for glute med, 3+3 birddog, glute stretch.

now for kiwi, shower, 4 certified humane raised glaum eggs! and office hours..