Yesterday’s:
Pendulums
Int/Ext Wall Isometrics
Supported Wall Slides
Lying Protraction w/ supination/pronation
Physio:
Bike
Swiss ball ABCs
8 way isometrics
Wall Slides
Thoracic rotation
Quadruped thoracic rotations
Lying protraction with supination/pronation
Quadruped push-up plus with scap movement in 4 directions
ART
45 minute massage (shoulder, back, and neck)
Physio
Bike
Supported wall slides
8 way Isometrics
Low band standing Retraction
Lying Protraction w/ supination/pronation
Swiss ball ABCs
Quadruped Thoracic extensions
Lying thoracic rotations
ART
Supported Pulley stretch
Dynamic Iso push/pull
Passive stock ROM
Lying band protractions
Dynamic Iso int/ext
Quadruped thoracic rotations
Passive Stick ROM
Pendulums
DB Curls
Lying DB ABCs
Lying Chin Tucks
Physio
Swiss Ball ABCs (floor + progressed to the wall)
Low Band Retraction
Quadruped thoracic movement (4 ways)
Quadruped knee lifts
Banded Rows
ART
5 min rower (very light)
Dynamic Iso int/ext rotations
Stick mobility
1-arm band rows
Quadruped knee lifts
1-arm curls
Physio
Pulley stretch
Stick Mobility
Dynamic Iso int/ext
DB protraction and figure-8s
Massage and passive stretch
Stick Mobility
Lying DB Figure 8s
DB Row
Quadruped Knee Raises
Stick Int/Ext Rotations
Lying Chin Tucks
Physio
TRX back stretch
TRX Rows
Banded Ext/Int Rotations (elbow at hip)
Banded cross-body pulls
Massage and ART
Stick Mobility
Bottom up KB Lying Figure-8s
Lying DB Ext Rotations
Finished with a 10 minute bike
Tennis ball rolling
Stick mobility drills
Stick int/ext rotation from hip
Lying DB Figure-8s
DB Protraction log rolls
DB Rows
Quadruped thoracic rotations
Lying DB ext rotations
DB Curls
How long until you’re back to full force?
Hard to say, my entire rehab was delayed this time around because the surgery was more extensive and required more weeks in the sling.
I expect to be back to semi-normal training in 2 weeks.
Picked up a nice spin bike and a heart rate monitor. Went about 600 over budget but should make for much better LISS sessions (Live Concert Series ftw)
Gf caught covid so I’ve been stuck inside and unable to see my physio.
No symptoms for me yet.
Stick mobility drills
Band Int/Ext rotations from hip
Band ABCs
3-way Shoulder raises (unloaded)
Bird Dogs
Dead Bugs
Banded Rows
Best wishes for speedy recovery
5 minute row
Stick mobility drills
Back Squats:
45 x 10
95 x 10
135 x 10
135 x 10
95 x 10
with: KB lying figure-8s, dynamic isometrics int/ext rotation, mountain climbers, dead bugs
Finished with another 5 minute row
Used straps on my squats, like a poor man’s SSB. I’m so out of shape, had to drop weight on that last set cause I thought I might pull my hamstring lol.
Getting there
10 minute spin
5 minute row
10 minute spin
5 minute row
With stick shoulder mobility, band int/ext rotation from the hip, bird dogs, dead bugs
5 minute bike
Stick mobility drills
Loop band shoulder exercises
Low band Rows
First stage of getups
TRX rows
3 way shoulder raises (unloaded)
Bear position shoulder taps
Hammer curls
Straight arm band pull downs
5 minute bike
10 minute bike
Loop band shoulder exercises
Stick shoulder mobility
YTWLs (unloaded, range of motion limited)
Lax ball rolling
1st stage of getups
Straight arm band pull downs
Bird dogs