Yesterday
Warmup:
- Locomotion
- Ankle drills
- Shadowboxing / Footwork
Ankles/feet:
- Inversion, Eversion, Dorsi with bands
- Single leg calf raises 2x15 with 10 seconds iso hold at last rep
- Short foot holds (big toe up, big toe down, arch hold)
- Toe spreads
Hips/hammies
- Clams with band 10 reps, 10 second hold
- Reverse clams 10 reps, 10 second hold
- Reverse clams with hip extension 10 reps, 10 second hold
- Sidelying glute med kickback (internal rotation for anterior fibers) 10 reps, 10 second hold
- Glute bridges, bridges and single leg bridges with band 10 reps, 10 second hold
- Supine adduction 10 reps, 10 second hold
- Single leg rotations
Serratus/shoulders/upper body:
- External rotation without abduction 2x10 reps, 10 second hold
- Internal rotation without abduction 2x10 reps, 10 second hold
- Internal rotation with 45 degrees of abduction 10 reps, 10 second hold
- Dynamic stability for rotator cuff with ball against wall
- Pushups
Core/neck:
- Isoholds with ball against wall
- Low ROM drills with ball against wall (some radiating neck pain here)
- Incline plank with unilateral reverse fly 3x10
Kettlebell and lunge work:
- Lateral lunges with step ups and OHP press 3x10 each side
- Curtsy squats 3x20 with 10 seconds isohold
Stretches/movement:
- Something simular to Sun Salutations, stretching the fascia lines both front and back (felt really good)
- Some rotationary fascia line stretching and moving
- Hip flexor stretching
Two things to note. Was reading through Anatomy Trains, and while some of the fascia consideraitons by Myers are not well supported, and honestly some of it I think is silly, the anatomy is pretty solid and trying it out it feels great. I'll try to see if I can attack my neck issues with that and get some more anterior stretching going on. It's a lot of bang for your buck getting all the slings and muscles at the same time.
Second, Im trying to work on my hip IR, especially in a fight stance. It just makes it easier to move to the right and have a good stance still. Also, neck isos and working overhead still annoys the neck a bit, albeit it's manageable if I don't do high intensity work.
Today:
Shadowboxing at home.
More speed work. I haven't done any heavy lifting, explosive work or speed work in a while and neck is doing much better because of it. However, after like 4-5 rounds of speed and volume in the shadowboxing today, my neck is hurting and tingling up my face. It's not just about the tempo and power, it's about the volume too. I maybe have a few rounds in me before it start getting irritated, unless I go slow... Still a puzzle to be solved. I have to cut the speed out for a month or so more and do some very brief low intensity deep flexor exercises with a relatively high frequency and see if it helps.