Rehab Block 2: February

REHAB SQUATS+ Saturday February 20th

stretch & decompress spine

Pre-training

Kneeling hip flexor release (l&r): 2 sets x 10 seconds

Plank on hands: 3 sets x 30 seconds

Resisted hip flexion isometric (l&r): 3 sets x 10 seconds

Leg lock bridge w/ball (l&r): 3 sets x 8 reps

Curl up: 2 sets x 10 reps

Side plank (l&r): 3 sets x 10 seconds

Bird dog: 10 reps p/side

Squats+

Box squats w/cambered bar:

15 kg x 10

55 kg x 5

75 kg x 5 x 10

Romanian deadlifts w/barbell: 75 kg x 5 x 10

Accessories 

Seated rows:

52.5 kg x 10

67.5 kg x 10

82.5 kg x 10

Lateral pulldowns: 55 kg x 3 x 10

DB front raises (p/h): 10 kg x 4 x 10

REHAB PRESS Tuesday February 16th

stretch & decompress spine

Pre-training

Kneeling hip flexor release (l&r): 2 sets x 10 seconds

Plank on hands: 3 sets x 30 seconds

Resisted hip flexion isometric (l&r): 3 sets x 10 seconds

Leg lock bridge w/ball (l&r): 3 sets x 8 reps

Curl up: 2 sets x 10 reps

Side plank (l&r): 3 sets x 10 seconds

Bird dog: 10 reps p/side

Press

Chest press machine (p/h): 15 kg x 10

Bench press (paused)

60 kg x 5

80 kg x 10, 10, 10, 8

Accessories

EZ bar curls: 25.5 kg x 3 x 10

DB bicep curls (p/h): 10 kg x 3 x 10

Triceps push downs w/rope: 45 kg x 3 x 20

Cardio

Assault bike: 5 mins @ +55 rpm

REHAB Saturday February 6th

stretch & decompress spine

Pre-training

Kneeling hip flexor release (l&r): 2 sets x 10 seconds

Plank on hands: 3 sets x 30 seconds

Resisted hip flexion isometric (l&r): 3 sets x 10 seconds

Leg lock bridge w/ball (l&r): 3 sets x 8 reps

Curl up: 2 sets x 10 reps

Side plank (l&r): 3 sets x 10 seconds

Bird dog: 10 reps p/side

Curls

EZ bar curls: 23 kg x 4 x 10

Cardio

Assault bike: 5 mins @ +60 rpm