Weeks Eleven through Fourteen Reflection: Finally!!! My fabulous and wonderful physical therapists had given me the green light for some light plyo work and some slide-board action. In addition, I had my second follow up with my awesome surgeon, in which he was happy with my progress thus far.
Some cool new stuff at physical therapy includes:
- box jump-downs
- slide board
Mentally, I needed a break from training, as well as, social media (sorry there will be few pics or vids here). For these three weeks, my Coach and I decided on less training, and more focus on rehab, while I take time to hang with friends, stop thinking about my knee/ training, and hit the mental reset button.
Coach Dom developed three days of training (rotate through the 3 days as often as I like within these 3 weeks “off”) that still address the major components of what needs to be worked on to compliment what I do in Physical Therapy.
Day 1 Warm Up: 3 Rounds: 50' Bear Crawl 20 Alternating Step Up & Over + Reverse 50 Single Under (started at first with only about 30) Work 4 Rounds: Section 1 10 KB Deadlifts 45 sec Sandbag March Section 2 20 Weighted Alternating Step-Ups 20 Cossack Squats 10/10 Banded Hamstring Curl Section 3 Accumulate 50 Med-Ball Sit-Ups
Day 2 Warm Up: 3 Rounds: 10/10 Plank (elbow meets knee) 10 Glute Bridges + Extension 20 Superman Back Extension Work 4 Rounds: Section 1 10 Good Mornings 10/10 Single Leg KB Deadlift 50' Sled Drag Section 2 10 Goblet Squat 20 Unweighted Alternating Lunges 10/10 Unweighted Modified Pistols Section 3 Accumulate 100 KB Russian Twists
Day 3 Warm Up: 3 Rounds: 20 Rower Plank Knees-to-Chest 20 Slow Motion Air Squat 30 Jumping Jacks Work 4 Rounds: Section 1 10 Rack Pulls 50'/50' Banded Glute Shuffle Section 2 10 Front Squat 10 Sumo Deadlift with Dumbbell 10/10 Weighted Split Squat Section 3 Accumulate 50 Lying Leg Raises