Adarq.org

Workout 2:

ISO's:
Sl standing 
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing

Really working on holding the iso positions as long as possible.  Not sure how they will translate over to performance, but they should be great for tendon health.  My workouts lately have been a combination of stuff from Ben Patrick, Tommy John, Jake Tuura and Keith Baar.  I really enjoy learning new methods and implementing them.  That's what this area is for anyway.....'Progress Journals & Experimental Routines'

On the ankle flossing I wasn't worried so much about how many reps I did but more on moving through as full a ROM as possible.  I think that's gonna pay off with my ankle health.  I do it on both ankles, the one I sprained a little over 2 weeks ago and my 'good' one, which I've sprained a few times in the past.  Trying to get full ROM in both and clean up scar tissue.

7/18/19

BW:  180.2

Workout 1 (weighted mobility):

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

Ankle traction

Workout 1:

Statue of liberty
Pogo hops
Front and lateral db drop and catch
Skips for height
Plyo push-ups
2-1 jumps

ISO's:
Sl standing
Lunge
Push-up
Hip extension
Pull-up hang

Ankle flossing

Quote from: LBSS on July 16, 2019, 11:17:43 pm

has the flossing made a notable difference in mobility? or just feels good?

#hijack

Flossing has worked pretty well for me. What's worked better for the ankles for me is this. Ankles feel like a million dollars after this.

I do this one as well. 
When I do the flossing I use the same movements, only difference is it's not weighted and I have the compression around my ankle.

Workout 3:

2 mins sled push/pull
BFR shoulder rotations
BFR VMO bounces
Ankle flossing
Spinal hygiene

Easy and quick workout to end the day

Looking forward to tomorrow, will be a jump/sprint/throw day

7/16/19

BW:  181.2

Workout 1:

SL calf raise
SL tib raise
Jefferson curl
Pull-through
Weighted butterfly
Split squat
BW leg extension
Long lunge
Horse squat

DB external rotation
Pull-over
Trap raise
Y-stretch
Powell raise
T-stretch
OH tricep extension
Incline DB curl

This morning's workout was a recovery/weighted stretch workout.  Very slow eccentric reps with a hold in the stretched position

Workout 3:

Easy recovery workout.  Planned on doing sled push/pulls but my backyard is still very wet from this weekend’s rain

Shoulder rotations with BFR bands
VMO bounces with BFR bands
Ankle flossing

Tommy john spinal hygiene routine

Ankle still a little stiff but legs felt incredible after this

Workout 2:

ISO's

SL standing
Lunge
Push-up
Hip extension
Pull-up
Squat
Dip
SL Calf
90 degree chin-up