more plyo-focused workout

Warm-up

• tabata sprints or cycling

Lifting

• squat lifts
• lunges
• single leg romanian deadlift

Plyo

• squat jumps
• single leg vertical jump
• scissor jump
• single leg hops side-to-side
• single leg hops forward-and-back
• power skipping

harder plyo

• single leg target jumping
• single leg zigzag jumping

Gym workout - retraining

Warm-up

• 5min eliptical or reclined biking (level 7)
• stretches
• glut
• neck
• HIP FLEXORS!
• calves
• back

Core

• 2 x 10: plank with leg side reach
• 2 x 15: reverse crunch with leg lifts (target lower abs)
• 2 x 30: russian twists w/ ball
• 2 x 15: sit ups w/ ball (12 lb)
• 2 x 10: side plank with reaches
• 2 x 10: V-ups

Lower Back/Gluts

• 2 x 10: Glut bridge (5s hold)
• 2 x 10: clams
• 2 x 10: side leg lift w/ hold
• 2 x 10: back extensions (10lb)

Legs

• 4 x 10: lunges with knee raise (15lb each hand)
• 4 x 8: barbell full squat (bar + 40lb)
• 3 x 10: Kettlebell swings (20lb)
• 3 x 10: toe raises (5s hold)
• 2 x 10: pistol squats (each leg)

Hamstrings

• 4 x 10: Leg raises
• 2 x 8: glute ham raise
• 2 x 8: single leg deadlift with kettlebell
• 3 x 8: Romanian dead-lifts (bar + 10lb)
• 2 x 8: ball leg curl

Plyo

• 2 x 10: squat jumps
• 2 x 10: switch jumps
• 2 x 10: knee tuck jumps

Shoulders/Upper back

• 2 x 10: rows (4lb)

List of all PT exercises suggested

In order of most recent to oldest:

Lunges
Single vertical jump
Ball taps
Single leg hops front/back side/side
Squat jump
Alternating leg hops front/back side/side

Ladder steps; side to side, up and down, one leg hop

Lunge jumps: squeeze glut, body completely upright, activate quad before jumping
Scissor jumps on step up: speed and height
Lateral jumps on step up
ALWAYS AVOID VALGUS MOVEMENT OF KNEE!!

Squats: tighten abs. Rotate pelvis forward. Keep knees really back. Raise hands, even pressure between heel and ball of foot. Keep hips level.

Tennis ball to roll out hamstring
Bridge with leg lift hold
Toe raises
Kneeling while rolling quad
Quad stretch in supine position w/ rope on opposite side

Hamstring curls 7.5lb
Stool drags (two legs)

Side stepping with resist band.
Mini squats on ball.

Quad arches.
Quad sets on stomach or with ankle propped.

Hip rotation plus bridge with resistance band.
Hip clams against wall.
Leg raises on side against wall.
Med glut retraining against wall.
Single leg squats with assist.

Heel digs.
Smaller walking gait.
Focus on wall and heel slide.
Bridges.

Gym Workout List - PT exercises

Warm-up

• 10min on bike
• 10min on elliptical
• Roll out quads, IT band, and hamstrings
• Calf stretch, butterfly stretch
• Stretch back

Legs

• 2 x 10: PT squats
• 2 x 10: toe raises on step
• 2 x 10: bridge with 5s leg lift hold
• 2 x 30: hamstring curls

Hips

• 2 x 10: clams
• 2 x 10:  leg raises

Abs

• 2 x 10: plank with leg lifts
• 3 x 30: lower abs
• 2 x 20: russian twists w/ ball
• 2 x 20: sit ups w/ ball
• 2 x 20: plank knee drives

Physical Therapy Exercises 2

Hamstring
Hamstring Curls 7.5lb
Stool drags (two legs)

Quads
Side stepping w/ resistance band
Mini-squats onto yoga ball
Quad arches
Quad sets on stomach or w/ ankle propped
Single-leg squat with assist.

Hip
Hip rotation plus bridge w/ resistance band
Hip clams against wall
Leg raises on side against wall
Med glut training against wall

Physical Therapy Exercises

Warm-up

1. Stationary Biking - 10min

Stretching

1. Extension hang in prone position w/ 3lb weights - 15min
2. Quad sets @ full extension - 10 sec hold - 20 reps
3. Heel slides - 10 reps
4. Wall slides - 10 reps
5. Quad stretch w/ rope - 5 reps
6. Calf stretch - 30sec hold - 3 reps
7. Hamstring stretch - 30sec hold - 3 reps

Exercises

1. Bridge - 10sec hold - 10 reps
2. Heel digs - 10sec hold - 10 reps
3. Hamstring curls in prone position - 20 reps
4. Sitting leg curls w/ resistance band - 20 reps
5. Sitting extension exercise - 20 reps
6. Leg lifts w/ ankle weights - 20 reps
7. Toe raises - 20 reps
8. Standing extension w/ resistance band - 20 reps
9. Walking gait exercises - 5 laps
10. Balance - 30 sec hold - 3 reps
11. Mini-squats - 20 reps
12. Wall sits - 30 sec hold - 3 reps

Cool-down

1. Ice for 15min.

Freestyle Changquan 1

Corrections

Section 1

• fix front slap kick
• pounding fist in place (don't hop forward)

Section 2

• hit punch before elbow strike
• lead with left hand for horse stance strike
• hold open and relax
• front slap kick!

Section 3

• don't rush horse stance punch combo

Section 4

• front slap kick, hold open before side kick!
• after slam, lean forward in drop stance
• remember arms in butterfly
• pounding fist in place