#hip day

[sub-4-excursion]

July 8th, 2014

Began with a dynamic stretch then ran 30min at a recovery pace around a pond on a gravel path. It was painfully hot but overall, a good run. I got ridiculously lucky because the gym was closed but someone left the door open! I lifted in the gym in the dark lol. I did 69 repetitions (to fail) of adduction on the sitting machine, 75 reps to fail on the abduction machine, and a set of 10 on each side of hip flexor pulls. I couldn't do more because there was no foot attachment, so I had a metal handle on my foot and that hurt! I went outside and stretched and then did the normal hip range of motion set.I hit the track for some barefoot hurdle drills after.

[sub-4-excursion]

July 3rd, 2014

I ran for 20min after a dynamic stretch on an indoor track. I then did hurdle drills with a prominent hurdler, 3x15: Trail leg on each side Walk overs Trail leg on the side of the hurdle Over-unders A skips on side of the hurdle B skips on side of the hurdle 90 degree at hip toe touch Some other slanted hurdle exercise lol We then statically stretched to the max. I hit the weight room and did hip work: 4x15 of Hip adduction pulls (30lbs) Hip abduction pulls (30lbs) Hip flexor pulls (30lbs) Hip adduction machine (65lbs) Hip abduction machine (100, 110, 120, 130lbs) Ouch! My hips!

[ehss12-blog]

THURSDAY DECEMBER 15TH! is HIP DAY! Class doesn't start 'til 9:35am, so sleep in, or not, get some last minute homework assignments done, or not. Come to school like usual and enjoy 2 large pancakes for $2.50, or not, OR dooo what you want! OR not! :)