I hadn’t Q’ed in a while. Well, let’s face it, I haven’t posted to a regular bootcamp in a while. I decided it is time to fix that.
Lucky for me some of my favorite County PAX were in attendance to help welcome me back. There had to be at least 20-30 guys there. As I was counting out the simple COT exercises, the roar of the PAX rivaled that of the cicadas. But once the dust had settled I realized it was just me and 6 other dudes. Thanks to Pelican, Dauber, Showboat, Cochran, OneStar, and site Q – Nutty Professor for entertaining my weinke.
The weinke was designed around some PT exercises I’m doing for some IT Band pain. It was fairly simple (for anyone actually listening) – Complete 10 reps each leg/side and then do a short mosey, return, complete 15 reps, then mosey again. Then advance to the next round.
Round 1 (completed with resistance bands)
- Clam Shell – Lay on your side, with your knees at about a 70 degree bend, keep your heels together, but open and close your knees, similar to a clam shell opening.
- Fire Hydrant – While down on all fours, in your best dog/horsey pose, hike your leg like you are peeing on a fire hydrant.
- Side Step – Just a simple side step. 10 paces, each way.
Round 2:
- Side Step Lunges – I’d say this is self explanatory, but hey, why not… You step sideways when you lunge, not forward, not backward, but sideways.
- Calf Raises – no explanation needed.
- Monkey Humpers – again, no explanation needed.
Round 3:
- Single Leg Glute Bridge – Go up into a glute bridge, then lift one foot off the ground. The idea here is to not let your pelvis drop on the side you lift.
- Heel Digs – Using a similar position as the glute bridge, but you dig your heels into the ground, and attempt (but don’t actually) draw your heels to your butt cheeks.
- Single Leg Plank – Get into a plank position, but lift one leg off the ground, hold it for 10 seconds, repeat 3 times. Again, idea is to not let one side drop.
Round 4:
- Bulgarian Split Squats
- Fairy Step Ups – When you reach the top of the step up, instead of planting the last foot, you raise it up behind your body, clinching your glutes.
- Single Leg Donkey Kick – On all fours again, this time extend your leg behind you, and again raise it slightly, to engage the glutes.
Wrapped up with a few minutes of stretching.
MOLESKIN:
When I started putting this weinke together, I had teased about a recipe for a soup. When you are sick, don’t feel well, whatever, there is always someone who has that soup that seems to be the cure for what ails you. Depending on how you feel, you reach a point that you will try anything, even some random ass soup, hoping to get relief.
That is where I was. I was trying anything to help eliminate my pain. I started doing a good portion of these exercises at home daily to help with IT band pain. Within 3 days time, I had drastic improvement. Was it the exercises that help? Was it that I had finally rested enough? Was it the PT visits? I don’t know, at at the moment, I don’t care, as long as it keeps getting better.
So keep eating the soup.
F3 Louisville 