May 2, 2007

May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R

Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R

Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37

VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12

Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.

-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.