The psoas March is lying on ground on back and tying a light band to the very bottom of rig then loop over foot. Proceed to pull leg up and cross 90* to engage flexors/psoas. Back must stay flat with core engaged (hardest part) to use the psoas, otherwise you’re using the tfl and the wrong flexors making problems worse.
Awesome exercise. Will increase flexion ROM and reduce hip pain dramatically, at least acutely. After I perform them, my groin is so mobile and silky.
KB Concentration Curls
Leaning Band Lateral
Continue to progress without adding rep difficulty. Won’t last long. I was able to get through all 4 sets of 8 on ohp without pausing at the top of a rep. Could have probably done 125 4x8 on this day. Same with the inc db, room there. However, this is the RPE I’m looking for right now.
Next week will be a deload week, which I’m thinking will be good timing in the middle of this comeback. Providing weather is good, I’d like to hit the track a few days and co tinue the rehab/pt work aggressively. There’s no doubt I’ve got the right PT work dialed in.
After the deload, I will continue with the double progression for another 4 weeks before starting rep maxes with back down work.
Yeah, I like it too. I think the key for me (and probably you) is to stay away from grinding reps to meet the progression goals. Keep the RPE down at 7-8 at all times. Basically, a training max. This way rep quality stays high, but you can still progress. It’s hard, it’s in our nature to want to progress fast and move bigger weights…but I’ve done this, it it doesn’t work for me. I get hurt. Bad.
So, hopefully this is the answer. Along with well timed deloads.
I did this with my first round of SGSS and matched our beat my lifetime PRs. I haven’t had a chance to reload and run it again but I think a 5 lb increase on everything would be a safe plan. SGSS is 12 weeks so I could run it for a year and only increase my top sets by 20 lbs. Talk about taking it slow and steady.
-Full body roll (15-20 mins)
-3x10 copenhagen side plank
-3x10 side plank with abduction
-band shoulder streches and activation/strengthening
-Super D shoulder protocol
-Super D bench warmup/ext rot
-psoa band marches
Going to take tomorrow completely off, minus a long walk.