This was pretty good, it's obviously frustrating/irritating that I'm still not done with knee rehab (I got injured in late january lol; there's no fracture or anything, I just fell on my knee during badminton and there's a subtle issue for certain movements/angles...) but I have to persevere and do this kind of more intense/specialized workout more often... Anyways, I think this was better, it's just hard to stay consistent and do this kind of workout - which isn't particularly fun since I have to focus (at least in part) on the knee/rehab-specific exercises and circuits - several times a week...Gym workout today
The circuit: I did three sets, but it wasn't exactly the same exercises every time (partly because someone was using a piece of equipment I needed), so here are all the exercises I did:
- P&P day 12 - 3 x max pullups (1min rest): 4, ~2, 1.
- 3 x Circuit (described below)
- 3 x banded pullups (reps were something like 3, 3, 2)
- Leg presses: 1x10-15 reps @ 120kg
- 4 sets of 5+ one-legged leg presses (each leg) + knee rehab exercise (described below)
- Banded crab walk: I'm very bad at guessing distances in meters, but at my gym I used the "track" where ppl can do sled pulls/exercises, and I did two back-and-forths
The knee rehab exercise: basically my knee problem (left leg) is when I do knee flexion/push or step into the ground by using quad AND/WHILE rotating the ankle (either way) --> so a basic rehab exercise I did here (i think physio recommended it but it came to mind intuitively) is like if I wanted to do a one-legged vertical/squat jump (lowering on one leg before springing/jumping vertically) but staying on a straight line/angle, when I jump I rotate 90° to the left (counter-clockwise). It's as if I wanted to jump to the other side of a (vertical) line on the floor while rotating 90°.
- Box step ups with 5sec lowering ~ 10 reps
- 10 box jumps
- 10 stepup jumps
- walking lunges with 15kg sandbag (held on shoulders) - along the "sled track" (again, can't really say how long it is precisely...)
- Bosu ball exercise: no idea how it's called but basically it's like doing single-leg hops like you're doing the hopscotch playground game (jeu de la marelle in French) but here I'm landing the bosu ball (and then doing it back and forth repeatedly). As I describe below, this is an physio/rehab exercise to work the left knee when I'm applying force toward the ground and rotating the leg (i.e. from instability when you land on the bosu ball)