Last Update 12 May 2025
Before getting out of bed
- Ankle pump (if needed)
- Passive toe stretch/massage (x10/3set)
After bushing teeth, lunchtime, bedtime (or 3sets at once)
- Arch Lift (x34/3sec)
- Side step with band(x15){bend knees slightly,feet forward,no knee collapse inward, only 5 days needed}
- Step calf stretch, single leg (x15){slow, all the way up and down, only 5 days needed}
- Squat with band (x15) {feet wider than shoulder width, straight back, no knee collapse inward, only 5 days needed}
- Hip flexor strech, knee on pad, foot on butt
- 1 pullup, then hang. (work up to 60 sec)
Run
Before
- Ankle Pump (if needed)
- Hip open/close
- Leg Swings
- Side Lunges
- Knee Hug
- Forward Lunges
- A-skips
After
- Hamstring stretch laying on back
- Groin stretch
- Seated or standing (or step) calf stretch
- Standing quad stretch
- Pigeon stretch
- Downward dog
- Hamstring stretch, knee on pad, foot on butt
Recovery Plan
- Sat - JAD walk only -- Leg 1
- Sun - 15mi bike ride
- Mon - Push exercises
- Tue - 15% incline 3.2mi/hr 1hr
- Wed - aqua running intervals 30min -- Leg2
- Thr - 3 mile run 8-9min/mi if no pain
- Fri - Pull exercises
When no pain after Thur run, add in Tuesday running. Then work up to running at least 5 days a week before extending to 6miles. Then use marathon schedule modified for 3 hard weeks followed by 1 easy week.(need to develop that plan) Next include doubles into the plan by adding biking/treadmill/aqua.
Exercise
Mon Push
Warmup
- Prayer stretch
- Steeple stretch
- Hang 30 sec
- Hollow Body holds 20sec x3
- inch worm plank x5
Option 1
- Band assisted Dips 4, then max(aim for 10) x3
- Pushups (work up to Pike push ups) x3 set
- Frog stand 30 sec x3
Option 2
- Push ups. max x 3sets
- Chest to wall handstand 30sec x3
- Work on Dips without band (whatever I can do)
Option 3
- Band assisted Dips 4, then max(aim for 10) x3
- Lsit progression
- Chair elevated plank hold 30 sec x3
Fri Pull
Warmup
- Prayer stretch
- Steeple stretch
- Finger pushups
- Ring rows 5 x3set
- Band pull down 10 x3set
Option 1
- Explosive collar to bar 2, then max x3 set
- Purple band assist collar to bar, max x3
- Nose to bar (or hardest spot) and hold (shoulders back) x3
- Progression for Lsit
Option 2
- Neutral grip Pull up sequence, 2,4,6,8,10
- toes to bar 3 x 3 set
- Single arm hang, work up to 15sec x3
- Scapula pull ups 10 x3 set
Option 3
- Neutral Grip Pull up 2
- Neutral Grip Pull up 2x20 3 set
- Neutral Grip Pull up 1x40 1 set
- Purple band pullups to failure x3
- Two arm hang 60sec x3
Sat Leg 1
Warm up same as running
- squats 20 x 3 sets
- Single Leg glut bridge 30sec x3
- Step up 20 x3
- Superman back extension 20sec x3
- Balance on pad, leg hug 30sec x3
Wed Leg 2
- split squats
- Plank with movement 30 sec x3
- Single leg deadlift (add weight)
- Lunge (feet fixed) 10 x3
- Single Leg calf raise 10 x3 (add weight if needed)
Extra stuff that is not being used now
Exercise (complete list twice)
- Supine Bridge 1min
- Plank 1min (Variations: move from high to low and back changing sides)
- 1 - Side plank 30sec each side
- Australian pull up. Work towards 20 from flat, different grip positions. (Progression: Jump pull up, jump negative pull-up, regular pull-up. Do with all different grip positions [wide, shoulder, closed, chin-up])
- Dips on chair
- Squats 20
- Push-up on knees, work towards 20. (progression: elevated surface, then floor) Keep same rep, but work down progression. Keep elbows in, back straigt.
- 1 - Handstand on wall, hold for 1 min
- 1 - Hang on bar 1min (progression: one arm)
- 2 - Pike pushups
- 2 - Balance 30 sec each leg 2 rep, blue pad
Stretch after warmup or exercises (30sec each)
- Calf Gastroc Stretch, wall 30 sec 2 rep
- Calf Soleus Stretch, wall
- Eccentric calf raise on step all the way up and down, be careful (prog: use step)
- Chair Seated hamstring strech
- Glute strech sitting on floor, crossed legs
- Feet soles together groin strech
- Floor seated hamstring strech
- Straight leg sitting groin strech
- Quad strech belly flat on floor
- Downward Dog
- Runners lunge
- Hip flexor (and quad) strech on knee
Morning and Evening Stretch
- Roller both legs calf and hamstring
- Calf Gastroc Stretch, wall 30 sec 2 rep
- Calf Soleus Stretch, wall
- Balance 30 sec each leg 2 rep, blue pad
- Hamstring stretch on back leg up 90 deg, move foot up and down
- Eccentric calf raise on step all the way up and down, be careful
- Downward Dog
Morning Exercise
- Supine Bridge 1min
- plank 1min
(Variations: move from high to low and back changing sides)
- Push-up on knees, work towards 20. (progression: elevated surface, then floor) Keep same rep, but work down progression. Keep elbows in, back straigt.
- Australian pull up. Work towards 20 from flat, different grip positions. (Progression: Jump pull up, jump negative pull-up, regular pull-up. Do with all different grip positions [wide, shoulder, closed, chin-up])
- Dips on chair
- Squats 20
- Pike pushups
- Handstand on wall, hold for 1 min
- Hang on bar 1min (progression: one arm)
Stretch during day
- Calf Gastroc Stretch, wall 30 sec 2 rep
- Calf Soleus Stretch, wall
- Quad streach
- Hamstring stretch on back leg up 90 deg, move foot up and down
- Downward Dog
Lunch Exercise
- Supine Bridge 1min
- plank 1min
(Variations: move from high to low and back changing sides)
- Push-up on knees, work towards 20.
- Dips on desk
- Squats 20
- Pike pushups
extra
- Arch Lift-33rep 3sec
- Towel (or sitting) calf stretch (x3 for 20sec)
- Hands on wall calf stretch (x3 for 20sec)
- Step calf stretch (x3 for 20sec)
- Towel scrunch (x20)
- Lift toes with big toe down
note: CHRIS HERIA