NOVEMBER 12TH, 2025
Mobility & Stretching: 15 minutes
- Pushups – 22
- Eccentric calf raises (3s down, 1s up) – 3 x 10 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 2 × 15
- Glute Bridge dynamic exercise - 2 x 15
- Power Sweeps - 2 x 10 (slowly)
- Standing Rear Hip Extensions 2 x 12
- Alternate A-march in place - 2 x 12
- Alternate B-march in place – 2 x 12
- Wallsits 2 x 35 seconds
- Two foot hops in place 3 x 9 each then into 2 tuck jumps
47 minutes start to finish
I advanced the reps and sets for a number of exercises. No problems on any of the exercises. My left leg has stopped quivering on the isometric. New SB in pushups at 22. Probably could have eeked out a couple more. My A march had a nice rhythm to it. Almost an A skip. The B march my toe arc coming down is coming out correctly. I added 2 tuck jumps to the end each hop sequence. The first set I was uncoordinated and only got half way up. But by the final set I had two nice springy reps. It does not appear to have injured my achilles at this point.
NOVEMBER 13TH, 2025
Mobility & Stretching: 16 minutes
Aerobic & Strength Endurance:
12 x (30 sec A march in place, 30 sec Arm Tempo, 30 sec rest)
Core Exercises (2 sets of the following with 30 sec rest between)
- 50 seconds plank
- 30 seconds side plank each side
- 12 leg raises
- 20 seconds reverse plank
- 12 side crunches
The arm tempo just wasn't getting the job done on it's own so I began each set with a casual pace A march in place (about 40 per 30 seconds), then straight into vigorous arm tempo then a break. By the end I was just lightly breathing heavier but had worked up a decent sweat. I added side crunches to my ab circuit to target the upper abs. The achilles feels quite fine after yesterday's plyometric exploration.
NOVEMBER 14TH, 2025
Mobility and Stretching (@15 minutes)
- Pushups – 3 x 12 (rest 60)
- Eccentric calf raises (3s down, 1s up) – 3 x 12 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 3 × 12
- Glute Bridge dynamic exercise - 3 x 12
- Power Sweep - 2 x 10
- Standing Rear Hip Extensions 2 x 12
- Alternate A-march in place - 3 x 12
- Alternate B-march in place – 2 x 12
- Two foot hops / Tuck jumps 3 x (7 hops into 3 tucks)
The pushups was exactly enough. The last 4 of the last set were a bit tough but not terrible. I added an extra set of glute bridge exercise and A march. The A march felt very nice and light up and down on the balls of my feet. B wasn't bad. The tuck jumps are progressing along. The first set I was off balance a bit and couldn't get all the way up but again by the last set I had 3 clean springy reps. The achilles is maybe a 0.5 out of 10 on the pain scale. But it will be two more days before I have to revisit these elements. I had to eliminate wall sits as within 10 seconds I felt a little pressure on my left knee
NOVEMBER 17TH, 2025
Mobility & Stretching: 15 minutes
Pushups – 23
Drills & Plyometrics:
- Sprinter’s Balance Hold 2 x 30 seconds per leg
- Alternate A-march in place - 2 x 15
- Alternate B-march in place – 2 x 10
- Two foot hops / Tuck jumps 3 x (6 hops into 4 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 15
- Power Sweep - 3 x 12
- Standing Rear Hip Extensions 2 x 12
- Wallsits 1 x 40 seconds
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 15 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 3 × 15
- Tibialis Raises 2 x 12
- Toe Walks 2 x 30 seconds
I increased my pushups by 1 to 23. There are a couple more I could have eeked out. The last day or so I've had a strange tweak to my right inner knee. I proceeded carefully with the workout and it didn't bother me throughout. I came down wrong on the first tuck of the first set of jumps and felt a little cramp in my achilles. On the 2nd and 3rd set my landings were solid and it didn't bother further. The last set, I finally felt like I really had my hips up over me with no collapse on the ground, then right back up. Feeling so good I did 5!
NOVEMBER 18TH, 2025
Mobility & Stretching: 15 minutes
Aerobic & Strength Endurance:
12 x (30 sec A march in place, 30 sec Arm Tempo, 30 sec rest)
Core Exercises (2 sets of the following with 30 sec rest between)
- 55 seconds plank
- 30 seconds side plank each side
- 15 leg raises
- 30 seconds reverse plank
- 15 side crunches
Just a touch of aerobic and light strength work on the 12 sets. I increased my plank, leg raises, rev plank and side crunches. My left plank is still weaker than my right, thus unable to progress that yet.
NOVEMBER 19TH, 2025
Mobility & Stretching: 16 minutes
Pushups – 15 + 12 + 15 (rest 60 between)
Drills & Plyometrics:
- Sprinter’s Balance Hold 30 seconds per leg
- A-march in place - 3 x 15
- A skip in place - 1 x 12 (discomfort in both achilles)
- B-march in place – 2 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Single foot hop (alternate feet) - 2 x 12 low height
- Two foot hops / Tuck jumps 3 x (5 hops into 5 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 15
- Power Sweep - 3 x 15
- Standing Rear Hip Extensions - 2 x 15
- Reverse Lunges - 2 x 8
- Wallsits - 1 x 40 seconds
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 15 each leg
- Isometric calf holds – 2 × 30s
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 15
- Toe Walks 2 x 40 seconds
The pushups were only meant to be 15+12+10, but I had extra juice on the last set and did 15. My first time experimenting with a rhythmic in place A skip - I noticed bad sensation in both achilles and decided not to do the second set. I guess my achilles aren't trained for single foot dynamic contact yet. I did a couple of sets of low hops foot to foot a little laterally. Just an introduction. I will save A skipping until they can handle snappy load. Most importantly I did the next progression in my hops into tucks. Next step 3 x 8 tucks!