Z warmup--i think i overdid VFF outside in Oakland yesterday, R lateral ankle below talus feels a lil funny. But am getting stronger there? Need to let stuff heal heel tho, take jump rope / squat break.
Yesterday ankle circles felt really good, have been doing supine R-phase ankle circles. Also pretty good strength there (on tippy toes).
Today hip circles feel pretty good! Thoracic wave okay, camshafts back to feeling good again.
5 min alternating 1/2 12kg get-ups. Some hamm tightness, so hip flexor stretch (kneel lunge type)
8+8 suitcase 12kg DL
think about how to integrate strength into school year, maybe do strength pre- practice and more cardio on off days?
5+3 10s birddogs -- i should prob think about how to load this? dunno. will have to get stu mcgill's back performance book.
glute / hamm slash ASLR / abductor / ITB / eccentric calf stretchin
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