10/13/2010

Routine: Phase II

The road of recovery incorporates the following activities:

a) Biking every morning 60-80 minutes without cleats (temperature is soon a killer, low 30s)
b) Strengthening/core routine, 3 rounds:
  • 50 ab crunches with a medicine ball
  • 25 glute crunches each side
  • 25 leg abduction in sidelying
  • 25 push-ups
  • 25 bicycle crunches
  • Plank 90 seconds
  • Side planks 60 seconds each side
  • Good morning exercise with a medicine ball
c) Lunge matrix (adapted from Jay Johnson) 3 rounds:
  • 20 front lunges
  • 20 front lunges with twist
  • 20 side lunges
  • 20 back and to the side lunges
  • 20 back lunges (this one I leave out and do squats wo/ weights)
d) 5 minutes on balance board

Then some stretching. That part sucks as always.

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