Friday, February 11, 2011

Clawing my way back

A good night's sleep and a bit of a sleep-in till 7:00am seems to have restored my brain power somewhat. :)

Since I have the day off today, I was under no pressure to rush through things at the gym. I did my upper body workout and was pleased to manage three sets of ten elevated pushups (hands on a bench). I've been really struggling with standard pushups and have a "thing" about doing them on my knees (I know... stupid pride *rolls eyes*). Elevated pushups somehow seem more legitimate to me; don't ask me why. Anyway, achieving that small feat has given me confidence that I'll be back to standard pushups reasonably quickly. Then I'll probably be moaning that I can't do decline pushups.... LOL.

I did some upper body prehab exercises, then got a tennis ball into my extremly sore left glute and did some glute stretches before I picked up the weights. After finishing trashing my upper body (not that hard these days), I started thinking about what lower body exercises I might be able to manage, and since I had plenty of time, decided to give it a go. This is what I came up with, working around my very sore ITB, which my physio attacked with sadistic enthusiasm last night:

Five minutes on the elliptical - 2 mins forward, 1 min backwards, 2 mins forward

X-band walks, 10 in each direction x 2
Wall sit 30-45 seconds
(3 repeats)

Glute bridging 60 second holds
Clams 12 x each side
(3 repeats)

Glute stretches

Kneeling stability ball rollouts, 30 second holds
Stability ball prone leg raises x 12
(3 repeats)

Then more tennis ball torture and glute stretches, plus a good long general stretching session.

It still feels like a namby-pamby workout - especially since the guy next to me was having a blast doing plyo stuff with a step and all sorts of funky stability ball moves that I can only dream of at the moment. But I had a good burn going and I'm pretty sure I'll be complaining about my sore bum tomorrow.



Kerry W said...

Oh I l-u-r-v-e tennis ball torture...especially in the glutes...OUCH! :)

Debstar said...

I did an even more pissy workout at home. I have no probs doing knee pushups, but then no one is around to see me. I would so love to have Melissa work on me.

Kek said...

Nah, you wouldn't love it, Deb, she's NASTY... although you'd love the results. I'm sure if you paid her airfare to the GC, she'd come and sort you out. ;)

I can't believe my ankle flexibility. I had no idea my Achilles were so tight.

Kathryn said...

I thought elevated pushups were more legit than knee ones. I base this on scientific stuff like they hurt more.

Magda said...

Haha I can see "the liz" in some of your exercises Kek :-)

And I can SO relate. After running 21.1kms in a half marathon in April last year, by August all I could do was walk for 30 mins a day. Talk about feeling namby pamby. Hang in there. You'll be back to your usual highly fit self before you know it.

LizN said...

Goodness gracious, I have "signature moves" my precious! Magda, that's funny!

Kek said...

You certainly DO have signature moves, Miss Liz. And two days later, my bum is cursing you.

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