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Couldn't make it to the gym today and practice got moved to Sunday cause of the WC tomorrow so had to do a little quickie at home.

No warm up ( don't tell anyone)

ankle hops 2x10
CMJ 2x5
BSS iso hold x60s each leg

stretch
foam roll

Gonna be at a conference all week and ultimate starts tomorrow, so schedule might be a little weird.

Warm up
usual
couple extra things for shoulders/torso

Work
bench 3x5x175
DB row 3x8/armx60

Cool down
stretch

They turned the lights off on us with the game tied 15-15, next point wins  

lol that sux....

Also I turned my ankle juuuust a little bit so I sat out the last few points. Iced a bit, gonna take some acetaminophen and do nothing tomorrow. Hopefully it'll be okay on Thursday cause we don't have a game and I'd like to do some jumping.

that sux too!

Ankle feels okay although it gets stiff if it's still for too long. Hurt a bit this morning but was okay as soon as I started moving around.

Knee feels okay relaxed or in extension but flexing against resistance from about 30 degrees to about 90 degrees is still a bit uncomfortable. Not really pain, just doesn't feel like the left one does. Either way, gonna try a few jumps later and see how it does. Worse comes to worst I'll just jump rope and do upper body/core.

It felt great going in, but I rolled my ankle at practice. Not serious but it hurts on flexion and eversion and is not normal. Now it's ice/NSAIDs/wrapping/rest.

Fuck. My. Life.

That is all.

dammit !

you might need to add in single leg RFI's when you're healthy, and do them 2-3x/week, those are pretty great for ankle stability.

What are those?

Ankle is worse than I thought btw. Bit of swelling and still painful even 24+ hours later. I've been good about the treatment stuff, too. Shiiiiiiiit.

the speed line hops, side to side or forward to back.

damn man that sucks :/ keep icing :/

Word, thanks man.

After taking a few days off, it's time to figure out how I'm going to work around this thing. It's still uncomfortable, but no pain except on extreme dorsiflexion/eversion and plantar flexion/inversion. Any recommendations for lower body exercises that don't involve the ankles?

In the meantime, I will continue to do upper body work and increase the focus on core strengthening. Once the ankle feels normal again: balancing, mobility/stretching, maybe some BSS iso holds, GHR, working in more compound/weighted stuff as it gets stronger. I will probably take a month off from ultimate.

Here we go again...

gah.. what if you did half squat off pins/rdl/deadlift off pins or something like that? obviously not going max but just using a moderate load to keep your strength? that would allow you to avoid those extreme angles while still recruiting some considerable mass..

:/

I'm gonna take a while to re-introduce loading but half squats/RDL's would probably be a good place to start once it feels okay again. Good tips though, wouldn't have thought to just reduce ROM. In other words, I'm dumb.   

lool

i'll try to video tape you this double leg hamstring iso that you could probably do, it actually kills me it's good shit..

description:
- lying down supine, put a small bend in both knees (very small), dorsi flex, squeeze glutes to extend hips off the ground a little..
- you'll be on your heels
- should really feel it in hamstrings, a small bit in low back but it goes away after, never had problems for it
- iso it for time.

You can do that same kind of thing with feet on say an 18" surface (chair) but legs completely locked, that's more of a double leg - stiff leg hip extension.. could rep those or iso it.

I'd imagine single/double leg glute bridges wouldn't feel to bad on the ankle..

And finally you have prone 90 degree glute..


So there you have 5 things:
- double leg hamstring iso
- double stiff leg hip extension (iso or rep out)
- double leg glute bridges (iso or rep out)
- single leg glute bridges (iso or rep out)
- prone glute (rep out)


hope that helps.. it's better than nothing.. could also probably do hamstring curls at the gym but i dno.


peace!

Today:

warm up
none

work
circuit x3 of
pushups x20
crunches x40
L plank x30s
R plank x30s
leg lowers x10

cool down
full body stretch
foam roll upper legs