Lax ball plantar fascia rolling – 60 sec/foot
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Barefoot calf raises with controlled eccentric x 10/side
Barefoot alphabet trace x 1/time through each foot, 2 sets
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Banded ankle dorsiflexion x 10/side
Banded ankle plantarflexion x 10/side, 2 sets
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Dynamic Activation (10yds each):
Knee Hug March
Lunge to Lizard
Single Leg RDL w Toe Touch to Kick
Ankling
Carioca (each side)
Side to Side Lunge w Jump
Ankle to Elbow
Butt Kicks
High Knees
Power Skip
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Run 100ft progressive intensity, ending high effort, rest walk back to start x 4
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Run 800m @ 85-88% effort, rest 1:1 x 5 sets, goal to keep finish times within 8 sec of each other
Today I had to run the hill for the 800’s (next time I’m finding a damn track). With that being said, I did sandbag this a little because I knew the demand for the incline would take its toll if I didn’t attack it correctly. So I kept it sustainable and was probably closer to 83% than 85%. I called it on the 4th set as my shoes were starting to rub a blister on my heel. The other negative with running the hill is how much hills light up my anterior tib without much exposure. Overall, felt pretty good
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Half kneeling shortened hamstring isometric contractions – 8 sec/side x 5 sets/side, rest as needed
done
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Quadruped thoracic rotations x 4/side
Glute ham raise negatives x 5 on a 5 count
Banded psoas march from supine x 5/side
3 times through
Done – got a few extra sets in of thoracic rotation