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.