I let my gym membership lapse in March, to force myself to stop going so I could relax and recover a little bit. I had an upset knee and shoulder, then a pinched nerve in the neck that weren’t improving because I was continuing half-assed BS workouts instead of fixing the problems.
Starting in early April I did lots of short step ups on an incline and a decline for the knee and band uppercuts and arm circles vs a band for the shoulder. Then I started doing some stuff with light DBs, a couple Kettlebells and the sled outside.
Last week was
Lower 1
Incline Peterson Step Up x 15
Donkey Calf Raise, 3-3 tempo x 15
Tib Raise x 15
3 times around
Sissy Squat with 3-3 tempo x 8
Superset with forward lunge x 6
3 pairs
Laying Band Leg Curl x 20
Hip Flexor Knee Raise x 15
2 pairs
Upper 1
Shoulder Stuff with Ball on Wall x some
Seated DB Shrug, 3-3 tempo x 12
DB Tricep Kickback x 20
twice around
Chair Dip, 3-3 tempo x 10, 15, 20
Seated Row with Bands x 30 sec of tension
3 pairs
Band Straight Arm Pushdown x 20
Band Pushdown x 15 Overhead extension x 15
Band Curl x 20
3 times around
Lower 2.
Small Tire backward Drag x 1/2 way
KB Swing x10
Step Up on Big Tire x 10
twice each
Big Tire Drag x 1/2 way down and back x 2
add kettlebell for second trip
Hanging KB Suitcase walk x 3/4 down and back x 2
Upper 2
1 Arm Band Facepull x 12
Neutral Grip Band Pushdown x 20
DB Rear Delt Row x 12
3 times
5 count eccentric Pushup, into Pushup Plus 5 count hold, into Downward Dog 5 count hold. Hands on Yoga Blocks for ROM
x 6, 7, 8
Birddog Row x 12
DB Curl x 20
3 pairs