Custom Programming for Ankle Sprain Injury: Week 1, Day 2 of 3

5 min AirDyne EZ
Crossover Symmetry – Activation
Arm/Hip circles
Hip mob on bench + w/ lax ball
Self loaded banded calf on sprained ankle

5 sets (not for time):
– 10 back ext
– 10 GHD situps
Couldn’t do this. Tried, but it made my ankle feel loose/uncomfortable.

A. Test DB Ext. Rotation 8RM:
7.5# – PR! Old PR was 5# in April 2014.
B. Test Powell Raise 8RM:
10# – No change from April 2014. Seriously difficult, barely made the last reps happen, especially with my left arm.
C1. Seated DB Press @ 22×1,
3×12-15, rest 90s
Used 10# DBs, stopped at 12 reps each set since it was pretty heavy, though I think I could have pushed more.
C2. Strict pullups, AMRAP -1,
3 sets, rest 90s
Did 5 reps each set. Last rep of last set was a struggle. Realized I did this “C” workout wrong (suppose to alternate between 1 and 2). Ugh.


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