I believe in rehabbing when I’m pain-free. It serves two purposes: promote healing and improve mobility. At the same time, I continue exercising the body parts that don’t hurt.
My home-based rehab consists of Isometric exercises where I “hold the muscle in a fixed position for a set duration of time”. Since I’m rehabbing my knee, I do isometric squats with unweighted straight leg deadlifts thrown in for good measure.
It’s hard to do but painless. And that’s what I need to keep in shape.
Bone Dry Days: 17 (since 12 Feb)
Bet Days: 15/60 (since 14 Feb)
Front Day: Did everything for upper body. Included Isometric Squats as a rehab tool. No running at all.
Back Days: Added 16kg to Isometric Squats. Added unweighted Single-leg deadlifts. No change to unweighted exercises.
GoalsDates: 3-4 Mar
- Add 16kg to Isometric Squats (total: 32 kg).
- Add Isometric Lunges (30 sec)
- +1 to Push Ups (16 X; 14 X)
- Start Isometric Planks
Training RoutinesDates: 28 Feb - 1 Mar
Front DayExercises (3 Sets)
- Isometric Squats (30 sec)
- 15 X Standard Push Ups; 13 X Inclined Push Ups
- 10 X Bicep Curls to Arnold Presses
- 15 X Shrugs
Back DayExercises (3 Sets)
- 16kg Isometric Squats (30 sec)
- 10 X Single-leg deadlifts
- 10 X Inclined Inverted Rows; 5 X Single-arm Inverted Rows
- 13 X Inclined Push ups
- 3 X Pull Ups