Morning: Ankle Mobility
1. Foot Circles with Toes Flexed (Curled)
10 x each direction, each side (40 total)
2. Toe and Ankle Movement Coordination
10 x each side with toes down/foot down and vice versa
10 x each side with toes up/foot down and vice versa
Hard!
3. Diagonal Patterns
10 x up and out each side
10 x down and in each side
4. Rolling up Onto the Toes
10 x each side
5. Squats with Ankle Rotation
10 x each side
6. Ankle Rolling Side-to-Side
10 x each side
7. Weightbearing Ankle Circles on the Heel/Ball of Foot
10 x heel, inwards, each side
10 x heel, outwards, each side
10 x ball, inwards, each side
10 x ball, outwards, each side
8. Calf raises
10 x each leg on step, knees straight
10 x both legs, on step, knees bent
Stretches
2 x 1m x straight legged calf stretch on step (each side
2 x 1m x bent knee calf stretch on step (each side)
Should do 3 sets of these.
Shrimp squat work
New challenge on the GMB forums.
1 x 5 x lunge slow lower/raises each side (Little Shrimp 1.0)
3 x 5 x lunge down sliding foot on ground (each side, Little Shrimp 2.0)
1m rests
3 x 5 x lunging but with horizontal lower leg, touching to the ground, going back up (each side, Little Shrimp 3.0). Note to self: hold leg off ground longer
3 x 5 x hingeing shrimp squats (Shrimp Cocktail 2.0)
Run
New shoes arrived – Hoka – so ran to the gym. Foot still sore, feeling unfit.
Distance: 2.8km
Time: 17:08
Pace: 6:03/km
Gym
Run to gym
6 x wall HS holds
1m rests
Lock arms, arse tight, point toes
3 x
Walk up wall
5s @ hold horizontal
5s @ 45 degrees
5s @ nearly upright
5s @ 45 degrees
5s @ horizontal
2m rests
Arse tight, hollow body.
3 x 5 x jump to tuck HS against wall
5 x pull ups @ bodyweight
3 x 5 x pull ups @ 8kg
2m rests
2 x 8 x straight arm standing pull downs @ 18.75kg
1 x 8 @ 21.25kg
1m 30s rests
1 x 5 x tri pull downs @ 26.25kg
2 x 5 @ 23.75kg (better form)
3 x 7 x front delt raises with 10kg plate
Both 1m 30 rests
All slow and controlled
Stretching.
