How have you fared in 2017 so far? I’m feeling really positive today as I just got back from the gym (hello endorphins, my sweet, sweet friend). Before that, I had an appointment with a physical therapist. I’ve made a lot of progress in the gym for the past few months in terms of my injury; I’m experiencing a lot less knee pain and when I do, it’s not as intense. Walking, however, is another story – Whenever I walk for more than a short distance my knee and hip start hurting. So now I’m getting help with fixing my broken body.
After she, the physical therapist, screened me and made a few tests, it’s clear that I lack stability around the hip joint and that it’s compensating for my weak knee – this whole thing makes my body uneven. But, with time (I’m not going to get my hopes up for a quick fix, all the progress I’ve made so far has been slow and only came through hard work) I should be able to walk and run pain-free. This is the goal I mentioned, then she added another one: being able to squat. Right now holding the bottom position in a squat – I forced myself to do it anyway in a yoga class a while ago
because I’m not smart and I couldn’t do anything for a week. It would be so amazing if I’ll be able to start squatting again, even if it’s without weight.
So that’s why I’m feeling very optimistic today!
Now, let’s have a look at the workout.
I asked you on Instagram which of my two workouts from this week you’d rather see- and the vote was completely tied! I suppose that means I’ll have to share the ab workout too another day.
This is a strength workout, so remember to use a weight you find challenging and so you’d be unable to complete a few more reps with good technique.
- Warm up on bike, 10 minutes
- Foam rolling and dynamic stretching of the lower body.
- Deadlifts 5 x 4
- Build up by doing a few warm up sets first
- Lunge on bosu ball 3 x 12
- This exercise is good for building knee stability. Be careful not to let your knee fall inwards.
- Alternatively, you can do regular lunges with weight if knee stability isn’t an issue for you
- One leg squat with elevated heel 3 x 12
- Side lunge 3 x 12
- Box jumps 8 x 4
- Leg press 3 x 12
- Leg curls 3 x 12
- Leg extensions 3 x 12
- Crosstrainer/running intervals
- Work for 1 minute as fast as you can, then rest for 30 seconds. Repeat 10 times (more or less, depending on your current level)
- Cool down with a bit of stretching if you feel like it
That finishing interval is so hard, but it feels so good afterwards. And sweaty. Very sweaty.
Have a great workout!