Amosov Daily Joint Mobility Complex* - 15 reps each
Daily Corrections Exercises
ASLR test - 2/2 Pass with 2-3 inches to spare
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift
Pumps
2 x 10 reps each
Standing Good Morning Hamstring Stretch (Relax into Stretch P. 75)
DL patterning - 3 x 5 (double and single leg)
Comment - OK, some changes today but none of them just for the sake of it. In my Amosov routine this morning I subbed in some OH bw Squats and some face the wall squats for my usual squats that I do held onto a door handle. As you do after feeling knee pain the day before!
My knees actually feel stronger when I have a heel lift and I can drop just as far too so I get full range of motion. I thought these might help stretch me out a little for the swings and stuff I'll be doing later on. Will monitor and see how it goes, trying to drop that heel lift as I go along.
For the corrections I dropped the Toe Touch stuff - I do them 15 times every morning standing and did hit my toes 13 out of 15 in the sit-up stretches this morning as well. I am able to get a pass on the ASLR from cold now too and I feel that the Hamstring Stretch I added in will be a little more realistic in terms of the DL movement.
I've swapped out one hip exercise for a harder one which I just feel more on my sleepy glutes. And pumps have come in for the other hip flexor stretch as it is easier on the knees. On that note: I could really feel that I am tighter on the right hand side, it is easy to spend a bit longer prying out that side when doing pumps.
I really need to get someone to video me while doing the DL patterning. I think that I am using my knees too much as otherwise I would rapidly lose the curve in my back. I felt like I was maintaining the curve a lot better on the single leg stuff - though I was a little wobbly.
It just doesn't feel to me how it looks when Brett Jones does it in the DVD. But I guess thats why it is in there as a step. Still very pleased with how I have been progressing these past 2 weeks.
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2 comments:
Great job sticking with the plan .. and measurable results as well. Your greatest foe will be boredom with the program. Don't give in .. great work!
Cheers Franklin.
The program will be slowly morphing week by week into ETK as I add and drop exercises from each phase. My mobility routine will also change gradually as I drop movements that are easy in favour of ones that need more work.
Hopefully this will stave off boredom.
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