May 23, 2007

May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)

CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's

CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement

Foot mobility drills ~25m's 3:00

Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles

Foam Rolling/Trigger point - 30 minutes upper body

Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.