Yesterday I started PT and had the evaluation. He thinks my big muscles around the spine are doing too much of the work and the smaller stabilizer muscles aren’t firing. Since I wanted to go with a Monday and Thursday schedule he gave me a few things to get started.
Yesterday I did those twice, did the McGill Big 3 and power walked a mile on the treadmill at about 3.8 mph. Before lunch today I walked 20 minutes and did the PT exercises. Then went to the 4pm class.
Warm-up
- 30 cal Echo Bike
- 2 Rounds
- 10 Scap Pull-ups
- 10 PVC Passes
- 10 Air Squats
- 10 Push-ups
Air squats were a little iffy, so I held on to the rig for the second set.
Strength
5 Sets
- 12 Seated DB Shoulder Press (30#)
- 12 DB Lateral Raises (10#)
I used a slight incline on the bench so that it wouldn’t be sitting at a straight 90 degrees and I put an AbMat at my low back. Class was doing shoulder presses. The raises were becoming a challenge after a few sets.
Conditioning
8 Rounds
- 8 cal Echo Bike
- 8 Step-ups (22″)
- 2×50’ Sled Push (90#)
- 8 Bench Press (135#)
All subbed movements for cal row, high box jumps, burpees, and dumbbell snatches. The sled push was a good idea from Casey and today was the first time I’d done some step-ups since the injury. Felt more like myself today, though I still didn’t get my heart rate up that high. Finished in 15:16.
Midline
McGill Big 3
- 6-4-2 Curl-up (10s hold)
- 6-4-2 Side Planks (10s hold)
- 6-4-2 Bird Dogs (10s hold)
I’ll do another round of the PT exercises tonight.
Nick Momrik's Fitness Logs 