So, I’m just getting back into it. I jacked up my ankle in September and I’ve been a mess ever since. Not working out totally killed me.
Sedentary lifestyle + eating like shit = I’m so fat bootylicious right now- it’s ridiculous.
Despite my weight, I move very well, if I may say so. My form is great, I’m strong, and I’m flexible.
This morning I got juiced off cordyceps (ground mushrooms that are super trendy now) and coffee and more coffee and espresso (sorry, adrenals) and was feeling ready.
I focused on movement patterns/biomechanics because I’m still in rehab mode. I did get in some strength work, though, getting in posterior and anterior chain. I took my time on the exercises and stretched before and after, like a good girl.
Here is what I did:
Movement prep:
Banded right hip distraction 1 min
Dynamic lower body warmup
Band walking for glute activation
Left calf raise with voodoo floss around calf (emphasizing pushing through big toe)
Left foot- Standing toe pumps x30 (enhancing mobility through big toe)
Bodyweight step ups (lubricating dorsiflexion)
Cardio:
Went outside and walked for like 12 min, to soak up the amazing sun
Jog outside 7 min (slowly ramping up my time jogging, to be easy on my ankle)
went back inside- 13 min stepmill, going slowly, working to land with my heel and push through the hamstring/glute, in a sliding/pulling fashion
(my OCD doesn’t like that I did in total 32 minutes instead of 30 or 35, but I’ll have to live with it)
Resistance training:
1. Weighted Barbell Hip Thrust 95 x 15, 145 x 10, 165 x 8, 215 x 8, 235 x 8
2. Walking Lunges with 10 kilo Bulgarian bag on shoulders – 2 sets down the turf and back
3. Barbell Back Squat 55 x 10, 95 x 8, 115 x 6, 135 x 5, 155 x 3, 185 x 1 (This is pathetic for me in general but not bad considering I’ve hardly done shit in 5 months.)
2 sets of this circuit:
4a. Multi planar toe reach with dowels and slider x10 reaches per leg
4b. Sumo Deadlift (light) x 8
4c. Bunkies- side (like this) and supine (like this)
4d. Cable abduction x15
Stretch
FEB