F7 GST B Hamstrings INJURY REHAB MODIFICATIONS

Total time: 

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 167 Dropping weight too fast. Get back to 175. 

REHAB WORK:

P bar Dips 2x10 slow eccentric, powerful concentric 

Lunge lawn mowers 2 x 21 per side/12.5lbs (forward, diagonal, and lateral =1 rep x 7)

Set of 15 scap push-ups between sets

Wall push-ups 2 x 20 (off bar on lowest hook on squat rack-about waist high. Feels good and increases ROM than what I can get against the wall)

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

SLS 

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

MN 

MN/SE2: 3x5r

1/2 L-sit Leg Extensions

5r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 3x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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