Someday this is going to grow up to be a "real" squat day. For now it's mostly physical therapy.
PT Foam Rolling ITB x 3:00 (L)
Squat *Patterning* 65lbs x 5
Z (L) Toe Pulls, Ankle Tilts, Hip Circles
Z (R) Wrist Circles, Camshafts, Shoulder Circles, Finger Circles, Z Elbow Circles
Squat *Patterning* 65lbs x 5
PT Foam Rolling ITB x 3:00 (L)
PT Clams (Glute Medius) x 20 (L)
PT Side Lying Hip Abduction (Glute Medius) x 30 (L)
Split Squats *Femur Bone Rythm* 65lbs x 5L+5R
Z (R) Loaded Shoulder Circles
Z (L) Loaded Hip Cirlces
Z (L) Rolling Toe Pulls
Squat *Patterning* 88lbs x 5
PT Foam Rolling ITB x 3:00 (L) + 3:00 (R)
PT Clams (Glute Medius) x 20 (L) + 20 (R)
PT Side Lying Hip Abduction (Glute Medius) x 30 (L) + 30 (R)
Squat *Patterning* 88lbs x 5
Split Squats *Femur Bone Rythm* 88lbs x 5L+5R
PT Foam Rolling ITB x 2:00 (L) + 2:00 (R)
PT Band Hip Abduction (Glute Medius) x 20 (L) + 20 (R)
Squat *Patterning* 88lbs x 5
Split Squats *Femur Bone Rythm* 88lbs x 5L+5R
Z-Health Cranial Glides
Z-Health Multiplanar Eye Circles
Hanging Knee Raises x 5
Hanging Knee Raises x 5
Hanging Knee Raises x 5
Single Leg (anti-rotational, anti-extension) Plank x 0:30 (L)
Single Leg (anti-rotational, anti-extension) Plank x 0:30 (R)
Side (anti-lateral) Plank x 0:30 (L)
Side (anti-lateral) Plank x 0:30 (R)
Normal (anti-extension) Plank x 1:00
Curls 25+25lbs x 15
Band (Purple) Tri Pressdowns x 20L+20R
Planks were *really* hard. Clearly I've been neglecting core work. I feel like I've been neglecting a lot. I get the impression I'm going to get a lot of mileage out of the glute medius work and the planks.
With the ITB foam rolling I was able to squat 88lbs without knee pain afterwords. While 88lbs isn't anything exciting, squatting without pain IS VERY exciting. If I can manage to, over time, scale that up to real weight, I'm in business.
In terms of actual squats, todays workout was:
Back Squats 88lbs x 5 x 3
Split Squats 88lbs x 5L+5R x 3
Squats definitely taking a back seat to the PT. That's ok for now. I've been avoiding doing the PT work altogether, and now it's time to suck it up and do what I need to do.
If it really is just ITB syndrome, then all of this foam rolling and glute medius work will get me back to squatting for real in the next couple months.
