Currently a typical session for me is looking rather sparse of exsercise that anyone will recognise. a lot of my time is being spent doing rehab work.
So i will try and explain what it is I am doing and hopefully you guys will get the idea.
Rehab Exercises
Swiss ball single leg raise: Sit on the edge of the ball, hands on hips, legs close together feet and knees pointing forwards. Raise the heel rolling on to ball of foot then bring the leg up straight then reverse the motion.
Swiss ball single leg raises - eyes closed: as above but with eyes closed.
Swiss ball laying single leg raise: as above but from the sitting position roll down the ball until only shoulders are resting on the edge of the swiss ball. For added difficulty i am doing this while holding some DB's.
Swiss Ball prone plank leg control: Get in to a plank position with just toes on the ball, back straight, core locked. Raise one leg then move leg out away from the ball, then down to the floor then revesere this motion all in a controlled manner.
Swiss Ball Bridge: Laying flat on my back, feet raised up on the ball with just the heels on the ball, from here its a regular bridge.
Bosu ball single leg transfer: One foot on the centre of the bosu ball, foot pointed straight ahead and knee pointed slightly out. While straightening this leg, bringing the hips forward, bring the back leg through completing a leg drive. Slow return to starting position.
Bosu single leg transfer - eyes closed: as above, eyes closed.
Bosu single leg reverse lunge: Starting with both feet on the ball, slowly descend in to a reverse lunge. To return to the start position, carry out the same movement done for the single leg transfers.
All of this work has the aim of creating, improving my mind muscle link to all the small muscles I have never really utilised correctly. Also to help me work on imbalances between my left and right sides.
Mobility/Soft Tissue work: 10-15 mins
Rehab exercises:
SB SLR - 10 reps per leg
SB SLR - eyes closed - 10 reps per leg
SB LSLR - 10 reps per leg
These first 3 are now only done for one set (previously 3-4 sets on each) as they are no longer difficult and i use them as a warm up.
SB PP - 2-3x10 (reps per leg)
SB Bridge - 2-3x15
Bosu SLT - 3x15 (reps per leg)
Bosu Reverse Lunge - 2x10 (reps per leg)
All this work takes between 45mins to 1 hour.
Squats
Bar x 10
reverse lunge Bar x 10 (reps per leg)
Bar x 10
40 x 10
60 x 5
80 x 5
80 x 5
80 x 5
OHP
bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
60 x 4+1 pp
60 x 3+2 pp
Face pulls
18x 10
27x15
27x15
27x15
So i will try and explain what it is I am doing and hopefully you guys will get the idea.
Rehab Exercises
Swiss ball single leg raise: Sit on the edge of the ball, hands on hips, legs close together feet and knees pointing forwards. Raise the heel rolling on to ball of foot then bring the leg up straight then reverse the motion.
Swiss ball single leg raises - eyes closed: as above but with eyes closed.
Swiss ball laying single leg raise: as above but from the sitting position roll down the ball until only shoulders are resting on the edge of the swiss ball. For added difficulty i am doing this while holding some DB's.
Swiss Ball prone plank leg control: Get in to a plank position with just toes on the ball, back straight, core locked. Raise one leg then move leg out away from the ball, then down to the floor then revesere this motion all in a controlled manner.
Swiss Ball Bridge: Laying flat on my back, feet raised up on the ball with just the heels on the ball, from here its a regular bridge.
Bosu ball single leg transfer: One foot on the centre of the bosu ball, foot pointed straight ahead and knee pointed slightly out. While straightening this leg, bringing the hips forward, bring the back leg through completing a leg drive. Slow return to starting position.
Bosu single leg transfer - eyes closed: as above, eyes closed.
Bosu single leg reverse lunge: Starting with both feet on the ball, slowly descend in to a reverse lunge. To return to the start position, carry out the same movement done for the single leg transfers.
All of this work has the aim of creating, improving my mind muscle link to all the small muscles I have never really utilised correctly. Also to help me work on imbalances between my left and right sides.
Mobility/Soft Tissue work: 10-15 mins
Rehab exercises:
SB SLR - 10 reps per leg
SB SLR - eyes closed - 10 reps per leg
SB LSLR - 10 reps per leg
These first 3 are now only done for one set (previously 3-4 sets on each) as they are no longer difficult and i use them as a warm up.
SB PP - 2-3x10 (reps per leg)
SB Bridge - 2-3x15
Bosu SLT - 3x15 (reps per leg)
Bosu Reverse Lunge - 2x10 (reps per leg)
All this work takes between 45mins to 1 hour.
Squats
Bar x 10
reverse lunge Bar x 10 (reps per leg)
Bar x 10
40 x 10
60 x 5
80 x 5
80 x 5
80 x 5
OHP
bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
60 x 4+1 pp
60 x 3+2 pp
Face pulls
18x 10
27x15
27x15
27x15
