Notes
Post physio.
Also post illness.
Physio notes:
warm up on stationary bike.
lumbar thoracic extension 27kg-ish. (4 more than last time) 3 mins (getting difficult at end)
(on machine. Sit, legs locked, hold lower back back and lean forward hands over chest)
lie down. heels on medicine ball. two leg back bridges with knees bent.
rotation machine. Nearly 90degrees in each direction. Two mins weighted each direction, hold at extremity + return under control.
"4"s. lie down. bend right leg with foot on ground, left foot on bent right knee. Interlock hands behind right thigh. Lift right foot off ground, keeping back on ground. Pull on "glutes".
out to gym. Step ups with kick up at top. two mins each side.
Ditto with stick held behind back.
Good for glutes, hams and a little for quads. - (personal thought - helps RDL also)
Single leg romanian deadlifts.
Notes on not dipping head too low and not twisting hip.
"lateral slide lunge" Standing up leg slides. On tight carpet mat stand with one straight leg on "slider". Bend other leg to lower bum, pushing sliding leg out to side. Push down as leg returns.
Same at 45deg angle.
+ 2 bouts of lie on table with physio digging in deep into hamstring.
total 45 mins
+ 4 mile run back to work
Additional exercises from previous sessions