20 run

where's my bike? another day search #fail

20min interval jog/run to/from/on track;

30s-3min intervals, slow-medium speed

R ankle tighty but better after L wrist circles (elbow straight)

progression bent

foam roll (R quad tight) / trifecta (straight leg chair sit)

3x40 bent knee leg raise (progression standard)

3x15 calf raise

135x5+155x5 deadlift

21min 5.0mi stationary bike

tennis swings; swings

sun:
watch audrey run
play a bit of tennis with shaina

mon:
trifecta- progress to straighter knee in chair hold
try partial bridge but not there yet. point hands the other way (towards legs) in floor bridge
twist

64 16kg swings--1h/2h mix

raise & swing

mon:
35+20+20 bent knee raise

thu/today:
64 16kg swing (1h+2h)

recovering

still recovering from cough.

fri:
arm thingy
3+3 8kg 1/2 TGU
1+1 16kg 1/2 TGU

sat:
SMR
3x30 bent knee-raise
3+3 8kg push press

floor

floor SMR: right TFL (lower) focus
trifecta

3x20 bent-knee leg raise
5x wall vertical plank extend
2x25 towel-elevated calf raise

hospital CC2

monday (dec12):

floor SMR
static holds

35+30+25 floot bent-knee raise
hip flexor stretch on chair

32 fwd / 32 backward lunge
BW sideways step/squat

3x20 double-towel calf raise