Short cycle presses, kb deadlifts and crawls

not the best day. A bit overworked and trying to hard to turn revolutions on the bike. working through too much pain and not getting a quality result. Pushing reset, literally. I did the recumbent today and although I could sit without the airex pad seat it wasn't good. I will stick with the upright bike and work on increasing ROM much more gently. I'm done forcing it. Walking, stairs stretching, crawling. marching( high knees) squats etc seem to do more to increase ROM than trying to force through reps on the bike.

Short cycle press
16 kg x 5/5 x2
20 kg x 3/3
24 kg x 3/3 x 8 sets

these were surprisingly strong and fast.wasn't feeling more hip work.

Kb deadlifts
28 kg x 5
32 kg x 5
36 kg x 5
40 kg x 5
48 kg x 8 x 2

these worked my quads well. next week stand on two plates increase depth and ROM

Crawls

4 passes of 20 feet.

done very slowly trying not to lift the left hip and the knee came under.these felt very right. complete extension and as much flexion as possible

Rocking
2 sets of 10 reps - done on knees, toes plantar flexed
Rocking in crawl 1 sets of 10

these have EXCELLENT potential for increasing knee , hip and ankle ROM!

AM training
recumbent bike
stair work up and down ( made it down 2 flights with just one hand hold on railing!)
stability ball wall squats  - close stance, these felt great!
foam roller
half kneeling hip stretch

datsit
sisu