My first bread in over a month!
Ezekiel bread - avocado toast and two eggs for breakfast! Tasty!
Did a bunch of movements today with a focus on strengthening and recovery - left knee, hip, and now tendinitis in right elbow (PT).
Focused Strengthening: (knee and quad)
3x10: On knees, hold 15lb dumbbell at chest, lean back straight body
3x10 each side: half-pistol squats, raised heel on plate
3x10 each side: Standing split leg lunge, push front knee forward and back at bottom
3x10 each side: 15lb weighted single leg glute bridge with other leg crossed over knee
3x15: Banded squats w/ 3 pulses at bottom
Weighted fire hydrant to rear kick 5lbs
3x5: Kneel on floor, hold 10lb plate, jump to squat
Front squat 3x8 95lbs. Focused on wide stance, slightly below parallel
Today’s PT for tennis elbow - shoulder strengthening
30 reps: Prone position on ball, weighted bar wide grip, lift and pull over head to back of neck
30 reps: plank and slide weight from side to side
3x10 each side: 5lbs dumbbells, arms straight out to side, lower one side for reps keeping other arm level