#hip work

[laysiaprincess]

Bored tingz

[sub-4-excursion]

June 30th, 2015

AM: Rolling out Dynamic stretching 7 mile run Static stretching PM 1: Painful massage by trainer 3 sets of 15: Side steps at 70lbs Laying hip abduction About 10 medicine ball exercises (5 reps each) PM 2: Rolling out Dynamic stretching 3 mile run Static stretching

[sub-4-excursion]

August 5th, 2014

AM: Lower dynamic body stretch that tagged running as a bad idea. My left hip flexor was still swollen. I headed to the gym and completed 4 sets of 12 of the following: Light calf raises at 80lb plus body weight Light hamstring curls at 30-40lb Heavy squatted side steps at 60lb + 8 squats at the end (both directions) Leg extended, core engaged chest presses with two 25lb dumbbells Heavy pectoral pulls to hip at 80lb Before sets 1 and 3 I did 5 minutes turn over on the elliptical. After all four sets, I was stretched to maximum range. Protein was taken after, core was not sore from the previous day (odd). PM: Back at the gym This time my alma mater. Three sets of 15 of the following: Seated calf raises at 90lb plus machine weight Standing calf raises on the assisted squat machine at 90lb plus machine weight One legged, balanced toe touches on the half ball with 12lb medicine ball One legged full range calf raises Protein taken afterwards and a short calf stretch to induce recovery and reduce tightness. Sleep is in full leg compression tights.

[sub-4-excursion]

May 30th, 2014

Legs were healthily sore today from yesterday's lift. I went to the gym and did about an hours worth of hip work: 3 sets of 15 adductors on each leg at 20lbs resistance, 3 sets of 15 hip flexion at 30lbs resistance. 4 sets of 15 abduction at 90lbs (isolated). 4 sets of 15 adduction at 65lbs (isolated). 45 reps of abduction on the ground, 40 reps of adduction on the ground. On the ground hip rom: 6 reps on each leg of three way first hydrants, knee circles (front and back), donkey kicks, iron cross, scorpions, groomers, inverted scissors, inverted splits, rocker in hurdle seat, marching gluteus bridge. Standing: forward and backward knee circles, lateral leg swings and forward and backward leg swings.