PERSISTANCE
We all have the rough paths of life, the set backs, and
rocky roads. I wanted to share a little
something I’ve been doing to push through my recent rocky road!
I tore my ACL(ligament in your knee that keeps it from
moving side to side and lets it bend and straighten. Pretty important!) in
April. We were just 7 days from moving.
I had just signed up to participate in the RAGNAR Wasatch Back and was
motivated to improve on my personal record that I set this last year in a Half
Marathon.
Now what? I can
hobble along at the gym, ride the stationary bike just enough to break a sweat,
but I can’t quite get my heart rate up. What a bummer! I long to be the person
I see running down the street!
I don’t want this to be an excuse to gain weight, to eat
horribly, or lose all the progress I have already made.
So here’s something I put together now that I had surgery
and am now working on my range of motion and strength. Whether you’re rehabbing
or just need a good workout at home- take a look.
PUSH IT!
Do 4 rounds
20 pushups (on the
back of a couch, edge of counter, or seat of a chair)
20 lateral step ups
each leg (use a stair or exercise step. Keep one foot planted on step, squat
down until opposite foot barely touches the ground, return to standing)
30-60 sec plank
20 tricep dips on
seat of chair
20 lat pull downs
with exercise band
15 wall squats
20 pushups
30-60 sec plank
15 superman raises
15 wall squats
20 seated weighted
shoulder press
30-60 sec plank with
4 jacks (Hold 4 seconds, jack for 4)
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