[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--Nothing much, just read through the biomechanics chapter (and understood it). Feeling a little better about all this material, but I'm still not going to claim to be officially studying for awhile. I need to see if I can keep up the pace and understanding for awhile first.
--Tomorrow will be the first major test on my back since last week's debacle. It feels a LOT better today, just some negligible discomfort, so I should be able to match my pulls from last week if not improve on them.