Post-Surgery: Week Two 3/9- 3/15

Week Two Reflection: after two weeks its time to get “back-to-basics!”

I am down to using only one crutch, have been given some flexion in the brace (I was in 100% extension for week one), and have finally made it back into the gym for some training. The video below corresponds to the training log that follows. Some of my faves in Week Two include:

  • Seated KB Deadlifts
  • Arm Only Assault Bike
  • Modified Pistol Squats (height: 45# + 25# plates)*
  • Step-Ups (height: 45# + 25# plates)*

*These movements have been a key component to re-learning how to go up and down stairs during our pre-hab work.

March 9, 2019
Strength - 4 Rounds for Quality
10 DB Alternating Chest Press
10 Seated KB Deadlift

Strength - 4 Rounds for Quality
10 DB Pull- Over
5 L-sit Pull- Up

Heavy Breather - Intervals
20 sec on / 40 sec off
Arm Only Assault Bike
March 12, 2019
Strength - 4 Rounds for Quality
10 DB Chest Fly - Slight Incline
10 Seated DB Strict Press

Strength - 4 Rounds for Quality
10 Modified Pistol (45+25 Plate Height)
Two Footed Standing Calf Raise

Strength - 4 Rounds for Quality
10 Straight Leg Sit- Up
25 sec Ring Holds
March 14, 2019
Strength - 4 Rounds for Quality
10 Lat Pull - Down
10 Seated Single Arm DB Arnold Press

Strength - 4 Rounds for Quality
10 Reverse Grip Bench
10 Seated KB Deadlifts

Strength - 4 Rounds for Quality
10 Weighted Step - Up (wearing 20# weight vest to 45+25 plate height)
10 Banded Glute Kickbacks

Heavy Breather - Intervals
6 Rounds: 20 sec on / 40 sec off
Seated Ski Erg

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