AM: Static stretching
PM: DeFranco's Training, Session 1 of 2
Warmup: Foam Rolling
- 3 laps (about 0.75 miles) forward, 3 laps backward, 1 lap each sideways (stepping right, stepping left)
2) Static Lunge Hold
- 2 minutes total each leg, mostly in sets of 10-15 seconds.
3) Terminal Knee Extension
- 2 x 20 each leg x orange band
4) Step Downs (aka Peterson Step-Ups)
- 2 x 30 each leg
5) Leg Lift and Lateral Touch
- 2 x 10 each leg
6) Lateral Leg Lift
- 2 x 10 each leg
7) Calf Raises
So I knew I needed to rehab my knee, so I googled up a bunch of techniques. The best video
I found was by Mike Guadango, my former trainer at DeFranco's. So I emailed him to see if I still had sessions left (I did) and if he could teach me how to rehab my knee (he could). So I went today.
Amusing I saw two of the three brothers I saw just about every day at the gym, and another guy I used to train with all the time. By the end of the session with was just the five of us and we bullshitted alot while still training hard. It was great, I really missed seeing all of them this past year.
On to the knee rehab:
Walking - a lot of walking. The backward ones sneak up on your hamstrings, and the right hip and calf felt it walking right-lead.
Static Lunge - Both knees at 90 degrees. I did my first bit for 15 seconds and come up with an "ow." Mike told me to do it in easy chunks, not to push the limit, just get it done, no rush. So I did it in 10-15 second jumps without pushing.
TKEs - felt great!
Step Downs - also great, but man, hard. I was jelly-legged after these.
Leg lifts (both kinds) - didn't feel hard at all, but I was a sweaty mess after this.
Calf Raises - 100 total, in as many or few sets as I wanted. I just did 100 in a row. I've always been able to knock off high-rep calf raises. Did these in socks, to ensure I came all the way up on my toes and get full ROM (AFAIK).
Great workout. Long (almost 2 hours from warmup to leaving), but it was a lot of steady leg work and my knee felt better when I left than it did when I walked in.
The plan is, do this for a few weeks, and when it gets easy I go back to Mike and he sets me up with more to do.