Adarq.org

Workout still the same

Warm up
   general body warm up
   stretches
   band work for hip

Workout
   resistance band standing vertical jumps - almost hit my head on the lights, near the ceiling, goal.
      - 3 x 5

   single leg squat jumps - stand on one leg and hold the leg behind you like in a quad stretch, then squat down till elevated leg knee touches sponge (floor is too hard for me) then go up as hard as I can that I jump.
      - 3 x 5 each leg

   Straight body unassisted GHR - Only go 20 degrees, and progress if current one is doable.
      - 3 x 5 (3 holding weight and then 2 without weight)

   Single hand shoulder press with resistance band
      - 2 x 7

   Ab rollout - very easy (2 x 8-10)

Cool down
   stretch

Comment
Some exercises can be difficult and have to push through it that it is close to getting a fever, maybe cos I have very slight fever.

I can bring my knee to my chest when laying down and other leg straight when I couldn't before, there is little tracking outwards but can bring to nipples, there is some apprehension of pain when bring knee here but can do it with around 1 / 10 pain but if I rotate it externally bringing knee inwards towards mid chest then you can feel it in the hip and pain is around 4-6/10. So it's the just about the same level as my right leg, with slight more pain on left but only slightly.

Now I am going to start releasing left and right adductor muscles, am hopeful I can get rid of impingement but don't have high expectations of it ever disappearing.

Adductors near groin area is super sore to roll lacrosse ball by sitting it or putting weight.

Also I find that when bringing knees to chest and rotating anterior knees inwards and feet outwards. I feel pinch when lying down and other leg straight but if I tense my core/ embrace it while doing above causes little pain only when I rotate anteriorly a bit more then I can feel it. Abs must be doing something.

Rolling hard foam lacrosse ball in the upper adductors near groin sitting on it just super sore as well as the gluteus when I cross leg over and roll across the muscle between the glute bone and the hip bone, very sore the outside part of the gluteus.

Will do this and hopefully it releases tension in the hip. Cos when releasing adductor groin I can feel all the way to the hips.

Also pressing ball into front of the hips with the stiff tendons criss crossing.

Learning swahili. Learn language of my father's side.

Also found an impingement on my right leg, which is in a strange position, if I stand and raise my leg 45 degrees not straight in front and rotate the leg internally I feel pinch in front of hip but when leg straight in front then pain in rotating internally. By internally I mean moving legs inwards. Who knows what other positions I have pain.

Date: yesterday of this post

Condition: It was dry, missed last week's run due to rain and slippery concrete surface so took a day off, weight sessions have been normal.

Warm up
   ankle mobility walks
   single leg ankle hops for height minimising heel touching the floor
   calf stretch for mobility
   adductor stretch (sit with legs in front and spread apart as far as I could lean forward)
   Quad stretch
   hamstring leg kick in front stretch
   straight with slight knee bent glute bridges on box
   high knee holds
   hip band distractions - side and facing away from post
   back stretch

Track warm up with red and green bands
   A walk x 10m
   A skip x 10m - (felt like I needed to put more effort on right leg as lifting right leg felt more of an effort but still brought it up same height.
   B skip x 10m
   knee dribbles - cycle running with toes around knee height
   double alternative high knee
   leaning high knee strides

Workout - with red and green band
   Sprint start
      - 1 step - sprint out and try cover as much ground as I can before striking the ground - 1.5m average distance covered
      - 2 step - sprint out and cover as much ground and as soon as I feel my back leg has left the ground, I strike the ground with the front leg and propel myself as far as possible
      - 3 step - same as above but strike ground on the second step to and land as far I could - kept making progress every attempt. Last attempt was at 5m.

      * going to add a new one where I will continue running on the 3rd step.

   Sprints with green band only x 3

   Sprints without bands x 5 - the last 3 runs, the start felt like after the first step out, my body auto adjust to it's normal running and then ran out normally. maybe legs tired and also maybe slight hill at the beginning like slight up and then down before continuing normal up slant. Also slippery with dried leaf on the floor.

Cool down
   stretch

Comment
Alright session.