SMR work (10 reps each)
--foam roller - back, glutes, IT bands, quads, chest
--medicine ball - hamstrings, calves
Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds
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:
--Foam rolling + sunburn = FFFFFFFFFFFUUUUUUUUUUUUUUUUUNN NNNNN!!! I just have to go burn my back now that the rolling is done so that front and back match.
--SMR was especially painful today, not just from the sunburn but also from the less-than-stellar bed in the room. I guess the copious amount of beer from (all day) yesterday didn't help my fatigue recovery much
