DECEMBER 12TH, 2025
Mobility & Stretching: 15 minutes
Push ups – 18 + 18 + 15 (rest 60 sec) (sequence PB)
Drills & Plyometrics:
- A-march in place - 3 x 15
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 2 x 15
- Two foot hops - 1 x 12 (low height)
- Single foot bounce / Hop - 2 x (5 bounce into 5 low hops) per leg (balance assist)
- Two foot hops / Tuck Jumps - 3 x (4 hops into 8 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 20
- Power Squat Extensions - 3 x 15 (weighted backpack 8.8 lbs)
- Standing Rear Hip Extensions - 2 x 15
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Eccentric calf raises - had to skip, step too icey
- Isometric calf holds – 2 × 50s (weighted backpack 8.8 lbs)
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 15
- Toe Walks 2 x 30 seconds
My pushups are still progressing along nicely although the third set 15 was the last possible rep I could have hit. Basically 3 sets to failure. My Tuck jumps were quick and tidy. A little discomfort from the single foot hops on injured leg, after but not during the hops themselves. Post workout it reduced back to 0.25 out of 10 again. I had to skip the eccentric calf raises as my outdoor step was very icey.
DECEMBER 17TH, 2025
Mobility & Stretching - 15 minutes
Push ups – 30 PB
Drills & Plyometrics:
- A-march in place - 3 x 15
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 2 x 15
- Two foot hops - 1 x 12 (low height)
- Single foot bounce / Hop - 2 x (4 bounce into 6 low hops) per leg (balance assist)
- Two foot hops / Tuck Jumps - 3 x (4 hops into 8 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 20
- Power Squat Extensions - 3 x 15 (weighted backpack 8.8 lbs)
- Standing Rear Hip Extensions - 2 x 15
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 60s (weighted backpack 8.8 lbs)
- Calf raises - 2 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 15
- Toe Walks 2 x 30 seconds
Life just seemed to keep getting in the way the last few days but I'm back on track with the full session complete. A Pushups PB and December goal met. My plyometrics felt fine and my achilles quiet throughout. It was a tiny bit sore after finishing but within the 0.5 out of 10 safe range to proceed.
DECEMBER 19TH, 2025
Mobility & Stretching: 15 minutes
Push ups – 20 + 20 + 15 (60 sec rest)
Drills & Plyometrics:
- A-march in place - 3 x 15
- B-march in place – 3 x 16
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 2 x 16
- Two foot hops - 1 x 15 (low height)
- Single foot hops - 2 x 8 low hops per leg (balance assist)
- Two foot hops / Tuck Jumps - 3 x (4 hops into 8 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 20
- Power Squat Extensions - 3 x 15 (weighted backpack 8.8 lbs)
- Standing Rear Hip Extensions - 2 x 15
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 70s (weighted backpack 8.8 lbs)
- Calf raises - 3 x 10 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 18
- Toe Walks 2 x 40 seconds
Pushup sequence pb by 4. The first two sets weren't too difficult but I hit a wall on the 10th rep of the last set and had to really fight those last 5 reps. My shoulders felt burning and swollen for a good few minutes. I skipped ahead in my single foot hop progression and didn't feel any serious problems. Slight irritation as usual during plyos but resolved during dynamic strength. After session it is back to a comfortable 0.25 out of 10.