Push ups – 22,19,18
A1 Chin up – 3 x 9
A2 Res. Band Face Pulls – 3 x 10
Lateral Raises – 12,12,10,12 x 3.5kg
B1 BB Shrugs – 3 x 10 x 70kg
B2 DB Tricep Ext – 15,12,11 x 13.5kg
Weighted Sit ups – 2 x 12 x 15kg
I switched from shoulder press to lateral raise and did the barbell shrugs with my injured leg kneeling on a bench, making sure my torso is still perpendicular to the floor. Pleased to get through that.
Indoor Rowing (Upper body only) – 4 x 3 mins (4 mins) in 2:20-2:25/500m pace
So pleased I can do a fitness session, and a tiring one at that. I put my good leg in the straps and kept it straight, leaving my injured leg free and bent at 90 degrees so there’s no strain when I lean forward for each stroke. Really surprised by the pace I can hold with only my upper body, biceps were tired but I got my heart rate up to 160 so it’s a great alternative to the shuttle runs. I was going to switch running for rowing if the weather was terrible but this injury has given me another reason to include it.
I will do some lower body rehab on Friday and probably repeat the rowing machine session instead of the speed session. I’m off crutches but I can’t walk very fast and have a small limp. I tried a two leg lying bridge with no pain and plan to follow these exercises to measure my progress https://thebarbellphysio.com/ultimate-guide-hamstring-strain-rehabilitation/