The Durability Code Restore
Week 1, Day 3 - Recovery Day + Correctives/Iso's
Workout Date: ________________ Total Workout Time: ________________
Plan Recommendations
Today is a recovery day. For the isometric superset (spanish squat + 2 leg hamstring iso) try to get through a minimum of 2 sets, but if you're feeling good and
don't have any pain you can do up to 4 sets.
Exercise Sets Reps Weight Distance Time Rest Notes
Optional Foam Roll Circuit 1 --:-- min
Placeholder 90/90 Supine Hip Lift 2 5 --:-- min
Placeholder Supine Alternating Cross Connect 2 5 --:-- min
Placeholder Knee Pumps 1 00:01:00 --:-- min
Spanish Squat ISO 3 00:00:45 --:-- min
2 Leg Hamstring Iso 3 00:00:45 30 sec
Placeholder Full Range Ankle Circles 1 00:00:30 --:-- min
Placeholder Rough Terrain Walk 1 00:02:00 --:-- min
Placeholder Zone 2 Workout 1 00:20:00 --:-- min
Staff Member Notes:
Optional Foam Roll Circuit:
25-45 seconds each
-Glutes, hamstrings, calves, quads/hip flexors, lacrosse or golf ball on bottom of feet.
90/90 Supine Hip Lift:
Reps are counted by breaths.
For example, if it says 5 reps that means 5 breaths (inhale through the nose, long exhale out of the mouth).
Supine Alternating Cross Connect:
reps = breaths (inhale through the nose, long exhale out the mouth).
Staff Member Notes:
Spanish Squat ISO:
Level 1 = bodyweight, very small knee bend.
Level 2 = bodyweight, deeper knee bend (usually around 60 degree knee bend as shown in the demonstration of the video.
Level 3 = hold dumbbell in the goblet position (beneath chin, in front of chest). Each session use a weight that challenges the quads without causing knee pain.
If we can reach an 8 or 9 out of 10 burn without spiking knee pain, we are working at a good level.
If you don't have the band or something to anchor it to, you can do a wall sit (shown at the 3:10 mark in this video).
If level 1 causes pain, try to hold onto chairs or bands for assistance to de-load your bodyweight (make yourself lighter) and use a very small knee bend.
If that still causes pain, then skip this exercise and use a knee pump instead.
Full Range Ankle Circles:
1 set = both clockwise AND counter clockwise.
For example, if it said 30 seconds per set that means 30 seconds clockwise THEN 30 seconds counter clockwise.
If the large range of motion causes pain or pinching, simply start with a smaller range of motion that doesn't cause pain and gradually work your way towards
bigger range of motion session after session.
Rough Terrain Walk :
Remember, start with a soft surface that is tolerable!
Grass is a great start. Gradually work towards rougher surfaces, but we DON'T want too much discomfort.
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