NOVEMBER 2ND, 2025
- Warm-Up / Mobility (twice through @ 15 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads
- Strength and achilles rehab
- Pushups – 17
- Eccentric calf raises (3s down, 1s up) – 2 × 10 each leg
- Soleus wall-sit raises – 2 × 10
- Isometric calf holds – 2 × 20s
- Side plank – 20s each side
- Single A-march in place – 10 each leg
- Single B-march in place – 10 each leg
- Low hops in place x 12
NOVEMBER 3RD, 2025
Warm-Up / Mobility (twice through @ 15 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads
10 x 30 sec Arm Tempo, rest 30 seconds -posture and arm carriage focus in mirror
Core Exercises:
- 2 x 45 seconds plank
- 2 x 15 leg raises
- 2 x 20 seconds side plank each side
- 2 x 30 seconds table reverse plank
Comments: My achilles actually felt very nice after finishing this session. The left hamstring glute felt nice in stretching and swinging. The arm tempo was a good upper body strength workout but not especially aerobically taxing.
November 5th, 2025
Warm-Up / Mobility (twice through @ 15 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads, groin, hip flexors, chest and triceps
30 seconds rest between reps, 60 between exercises:
- Eccentric calf raises (3s down, 1s up) – 2 × 12 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 2 × 12
- Pushups – 15 + 12 + 10 rest 60 seconds
- Glute Bridge - 2 x 12
- Standing Rear Hip Extensions 2 x 12
- Single A-march in place – 2 x 12 each leg
- Single B-march in place – 2 x 12 each leg
- Wallsits 2 x 30 seconds
- Small foot hops in place off balls of feet 2 x 12
I hopped a little higher on my hops today. All the exercises went fine. The pushup sequence showed me how weak my upper body is. The first set was fine, the second set worse and the third set it felt like I had to use maximal recruitment and strain on every rep practically.
November 6th, 2025
Warm-Up / Mobility (twice through @ 15 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads, groin, hip flexors, upper body
Core Exercises: (30 seconds between each)
- 2 x 45 seconds plank
- 2 x 30 seconds side plank each side
- 2 x 12 leg raises
November 7th, 2025
Warm-Up / Mobility (twice through @ 18 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads, groin, hip flexors, upper body
Arm Tempo: 15 x 30 seconds, rest 30 between
I find the arm tempo quite easy aerobically. It is more strength endurance training for my upper body muscles. Perhaps time to either do longer reps or reduce the rest. Achilles feels very nice and calm. Hamstring / glute still a bit tight but responded to warm up
NOVEMBER 8TH, 2025
Warm-Up / Mobility (twice through @ 17 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads, groin, hip flexors, chest and triceps
30 seconds rest between reps, 60 between exercises:
- Eccentric calf raises (3s down, 1s up) – 2 × 14 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 2 × 12
- Pushups – 20
- Glute Bridge dynamic exercise - 2 x 15
- Standing Rear Hip Extensions 2 x 12
- Single A-march in place – 2 x 12 each leg
- Single B-march in place – 2 x 12 each leg
- Wallsits 2 x 30 seconds
- Two foot hops in place 2 x 12
Again I increased my amplitude on my hops at the end of the session. I would like within a couple of weeks to be high enough off the ground to do tuck jumps safely.
NOVEMBER 9TH, 2025
42 minutes total session time
Warm-Up / Mobility (twice through @ 15 minutes):
- Arm circles (10 fwd/back), arm swings (10 each way)
- Neck rotations (10 each way)
- Hip circles (10 each way)
- Leg swings (10 front-back, 10 across body each leg)
- 20 knee circle dips
- 80 small ankle runs
- 15 ankle circles each way
- Stretch calves, hamstrings, quads, groin, hip flexors, upper body
12 x 40 sec Arm Tempo, rest 20 seconds -posture and arm carriage focus in mirror
Core Exercises:
- 2 x 50 seconds plank
- 2 x 12 leg raises
- 2 x 30 seconds side plank each side
- 2 x 20 seconds reverse plank
I don't have the ab strength yet to correctly do russian twists. I tried them and it didn't feel right. The achilles is just fine today after those big hops yesterday. My glute / ham issue persists but I didn't do anything today to aggravate it, besides I could feel it on reverse plank. The arm tempo change from 30/30 to 40/20 got my heart going a little bit more. I was sweating by the end of it. Still I think I can improve that further to 60/30 perhaps next.