Sam Goldner
Level 6 Valued Member
Mon 5/22/23 - PT S&C P1W2D1
All 4 BFR Cuffs on and very snug
A1) Plank Leg Lifts = 20/2
A2) Left Sidelying Hip Abd/Add Circles= 20/2
A3) Plank Shoulder Taps = 20/2
A4) Right Sidelying Hip Abd/Add Circles = 20/2
-Loosen cuffs for break, retighten beginning of next superset
Pull-up = 15# x 3
B) Straddle Sit 1-Arm Overhead Press = 40# x 5/3
Pull-up = 15# x 3
-Loosen cuffs for break, retighten beginning of next superset
C1) Bench Press = 155# x 6/3
C2) Chest Supported Row = D40# x 8/3
Pull-up = 15# x 3
-Loosen cuffs for break, retighten beginning of next superset
D1) Feet Elevated on Physioball Hip Bridge = 10/3
D2) Kickstand Quarter Squat + Terminal Knee Extension = Black band x 10/3
D3) Double Leg Calf Raise = 5sec Negative x 15/2, Double Up Single Down Calf Raise = 5 sec Negative x 15/1
Pull-up = 15# x 3
-Cuffs removed
E1) Wall Heel Slide Knee Flexion = 60sec/3
E2) Wall Knee Extension = 20/3
F) Foam Roll Gastroc/Posterior knee
Notes:
Loosened cuffs as needed during supersets
The past few days have been miserable for my knee; walked about 6 blocks to synagogue on Fri night, was there for about an hour, then walked 6 blocks back; brace kept sliding off during return walk. Whole leg ached that night and the next day, stayed around the house and barely did anything, didn’t wear brace because I was angry at it and it’s stupid (still slightly angry at it). Slept poorly Saturday night, then woke up Sun morning and had lateral knee pain like I haven’t in a really long time, best way to describe it is pressure/pain right before popping a knuckle or joint. Felt like I was set back a few weeks. Had that all Sunday and into Monday anfternoon…until my workout, after which I felt WAY better.
Foam rolling no longer feels like a bomb going off in my calf, so that’s a plus, too.
Lesson: don’t skip PT when you’re in pain; that’s the time to do PT. Modify as needed, but the whole reason you’re doing PT is because you hurt; skipping it entirely won’t magically make you feel better.
All 4 BFR Cuffs on and very snug
A1) Plank Leg Lifts = 20/2
A2) Left Sidelying Hip Abd/Add Circles= 20/2
A3) Plank Shoulder Taps = 20/2
A4) Right Sidelying Hip Abd/Add Circles = 20/2
-Loosen cuffs for break, retighten beginning of next superset
Pull-up = 15# x 3
B) Straddle Sit 1-Arm Overhead Press = 40# x 5/3
Pull-up = 15# x 3
-Loosen cuffs for break, retighten beginning of next superset
C1) Bench Press = 155# x 6/3
C2) Chest Supported Row = D40# x 8/3
Pull-up = 15# x 3
-Loosen cuffs for break, retighten beginning of next superset
D1) Feet Elevated on Physioball Hip Bridge = 10/3
D2) Kickstand Quarter Squat + Terminal Knee Extension = Black band x 10/3
D3) Double Leg Calf Raise = 5sec Negative x 15/2, Double Up Single Down Calf Raise = 5 sec Negative x 15/1
Pull-up = 15# x 3
-Cuffs removed
E1) Wall Heel Slide Knee Flexion = 60sec/3
E2) Wall Knee Extension = 20/3
F) Foam Roll Gastroc/Posterior knee
Notes:
Loosened cuffs as needed during supersets
The past few days have been miserable for my knee; walked about 6 blocks to synagogue on Fri night, was there for about an hour, then walked 6 blocks back; brace kept sliding off during return walk. Whole leg ached that night and the next day, stayed around the house and barely did anything, didn’t wear brace because I was angry at it and it’s stupid (still slightly angry at it). Slept poorly Saturday night, then woke up Sun morning and had lateral knee pain like I haven’t in a really long time, best way to describe it is pressure/pain right before popping a knuckle or joint. Felt like I was set back a few weeks. Had that all Sunday and into Monday anfternoon…until my workout, after which I felt WAY better.
Foam rolling no longer feels like a bomb going off in my calf, so that’s a plus, too.
Lesson: don’t skip PT when you’re in pain; that’s the time to do PT. Modify as needed, but the whole reason you’re doing PT is because you hurt; skipping it entirely won’t magically make you feel better.
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