45 minute upper body massage yesterday
3 Likes
Rower, dynamic
Turkish Getups:
2 x 5 with 8
Front Squats:
45 x 8
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
these are way easier on my shoulder than back squats but my upper back is so weak now, making it very challenging
YTWLs:
3 x 10
Push-ups:
5 x 8
first proper push-ups since surgery, huge milestone. limited by strength, not pain lol
1-Arm Axle Curls:
3 x 8
3 Likes
Tweaked my neck this morning so my physio session was a bit of a waste.
Heat on traps/neck
YTWLs
Wall internal rotation + the extension
Swiss ball wall slides 45 degrees
Slosh jug arm bars
Bear crawls
ART
2 Likes
LISS Live Concert Series
Dwayne Gretzky at the Opera House
10 mins jump rope
10 mins rower
10 mins double end bag
10 mins rower
10 mins jump rope
10 mines double end bag
10 push-ups and 20 sit-ups between each set
Average 125 bpm
3 Likes
Great work! It seems that the recovery is going well!
1 Like
Push-ups
BB Rows
3-way DB shoulder raises
Bear to crab
Later KB Swings
Lying chin tucks
3 Likes
Should have some big workouts again soon. Just letting my tweaked neck heal atm.
May even give Hockey a go next week.
4 Likes
oh man… that must REALLY suck
Have fun!
1 Like
Good one today. Gonna stick with this lighter lower body work for a while until I get my strength back.
Jump rope
DB RFESS:
4 x 8 with 40s
Front foot also elevated for extra rom
4-way Band Hips:
2 x 10
Nordic Ham Curls:
3 x 6
1-Arm Ring Holds:
3 x 30 seconds
1-Leg Calf Raises:
3 x 15
3 Likes
Jump rope, rower, stick mobility
Lying Chin tucks:
2 x 10
Prone partner neck ISOs:
3 x 45 sec
YTWLs:
3 x 10
Turkish Getups:
3 x 4 with 12kg
Lateral KB Swings:
3 x 12 with 12kg
Bottom up KB Press:
3 x 10 with 12kg
Ring Rows:
10, 10, 10, 8
Weighted Bear Crawls:
4 sets with 25 plate
2 Likes
Rower, dynamic
Wall Tib Raises:
4 x 20
DB RFESS:
4 x 8 with 40s
4-Way Band Hips:
2 x 10
Nordic Ham Curls:
6, 6, 4, 4
Balance Pad Slow High Knees:
3 x 10
1-Leg Calf Raises:
3 x 12
2 Likes
Bike
3-Way DB Shoulder Raises: 3 x 15
Lateral KB Swings: 3 x 12
Inverted Ring Rows: 3 x 10
Ring Rollouts: 3 x 12
Push-ups: 15, 15, 12
Going to give hockey a try tomorrow
2 Likes
Jump rope
Heavy bag
Double end bag
Ab work
Rower
Shoulder is feeling good. Played hockey last night.
2 Likes
Physio
YTWLs
KB Swings
Unilateral Swings
Lateral Swings
1-arm Behind the Back Mace Pendulums
Bear Crawls
2 Likes
Short one today
LISS Live Concert Series
The Beach Boys Live at the London Palladium
Bike, Jump Rope, Row
15 push-ups and 20 sit-ups after each
2 Likes
Row warmup
5 times through:
Rower 1 min at 2:00 pace
Rower 1 min at sub 1:40 pace
Ring Ab rollouts x15
Unilateral KB Swings x15 per side
1 minute rest
Pretty easy
2 Likes
Wall ball, jump rope, Loop band exercises, chin tuck
1-Arm bottom up KB Reverse Lunges: 3 x 10 per side
3-Way DB Raises: 3 x 10
Renegade Rows: 3 x 10 with 50
Lateral KB Swings: 3 x 12
Band supported Dips: 3 x 8
Ring Inverted Rows: 3 x 12
1-Arm Axle Curls: 3 x 6 with 30
2 Likes
Rower, bike, static, 4-way hips, wall dorsiflexion
Banded Back Squats:
5 x 8 at 135 + greens
Nordic Ham Curls:
4 x 6
Forefoot RFESS:
3 x 10 at 12kg
1-Leg Calf Raises:
4 x 10
Shoulder feels much better on back squats.
Just got invited to compete at the World Games in July. Time to pick it up.
3 Likes
how is everything feeling?
1 Like
I’m very happy with my shoulder rehab. Took longer than expected but its almost back to 100% now.
Some of my other injuries bother me but it is what it is. The cortisone shot that I received in my finger a few months back only made the problem worse.