Welcome to last week’s workouts!
To be completely honest, last week seems like it was eons ago after the long Thanksgiving weekend. So let’s catch up! Did you run a Turkey Trot? Score any good fitness deals on Black Friday? Btw, I’m totally on board with Black Friday sales being available online. You won’t catch me in a store that day but you can bet I took advantage of the deals from the comfort of my own home. And today is Cyber Monday…bring on the deals!
40 minutes bike
Lower body strength training and core
Traveling lunges with KB
Side squats med ball toss
Monster walks with band
Farmer carry on heels with KB
Single leg deadlift
Barbell clean and press
Weighted stepping bridge
TRX Mountain Climbers
I hit another milestone in the moving forward from my deltoid ligament sprain –
30 minutes continuous RUN!!!!!! No pain and feeling strong.
I also had my weekly Physical Therapy appointment. I only have a few sessions left so we are really working on building up my confidence that everything will be ok.
Med ball squat and toss
Single leg box jump – It was only a 6 inch box but it scared the shit out of me. As I stood before it, it took quite some time to muster up the courage to just do it. And it wasn’t so bad. Lol!
Box jump downs to squat jump
Rapid toe taps on 6 inch box
30 minutes Arc trainer
15 minutes Lateral X Elliptical
Upper body and core strength training
Pull ups with band
Lat Pull down
TRX push up
KB traveling plank push ups
5k Turkey Trot with the fam. Lukas wanted to start up at the front because he was “going to win it all.” He could’ve…if it was a 50 yard dash. Within the first half mile we were walking and he was asking how much farther. One day that whole pacing yourself thing will set in. Although he was much improved compared to last year. And Avery did awesome too.
30 minute run
This was the next test in my return to running, running back to back days. Now, I didn’t continuously run on Thursday but I did some run segments. I felt great during the whole run. That is except for my neck. I woke up with the worst kink in my neck and traps Thursday morning and it was still so tight Friday morning.
Core and mobility work
Morning Flow Yoga at Bending Bodhi to work out the kinks. It seemed to do the trick until later in the day when my arm started to feel weak. Crap. Obviously I was compensated for my neck too much (even though I felt no pain or tightness) during class and ended up pinching a nerve.
Quick strength training at home:
Clam shells with band
Monster walk with band
Single leg squat with a hop
Marching bridge with band
30 minutes run on a windy AF morning. I’m happy to be running even if it’s into a headwind no matter which direction I run.
My neck wasn’t much better when I woke up Sunday morning. In fact I could barely shampoo my hair in the shower. But as the day went on it got better. I also had Ron do some traction and that seemed to help a bit. My fingers are crossed that this goes away as quickly as it appeared.
How was your week in workouts?