Some good news for the new year. Ankle stability is slowly (I mean slowly) returning. Have been seeing the physiotherapist regularly for a couple of weeks with a focus on rehab and hands-on therapy and acupuncture. Really trying to avoid the surgery route and there has been deliberate effort on strengthening through the entire range of the hips and stability work through the ankle. Lots of calf-raises, single-leg step ups, pigeons and half-range pistol squats.
Also I have finally been given clearance to start more vigorous training on the ankle. With the view to promote blood flow through the ankle. Putting the roof to good use with light skipping and posterior chain strengthening with a kettlebell. Also, went for a light jog, first time in three months. Ankle feeling a lot better than it did 3 months ago.
Shoulders
- Single arm clean, press (3x 5 each side)
- superset: 20x swings + 8 handstand push-ups (3x)
- Turkish getup (5x 1 each side)
- superset: goblet press + upright row (3x)
- theraband pull aparts (3x 20)
Legs
- superset: lateral lunges + calf raises
- single arm clean, step back lunge
- single leg deadlift
- superset: 20x swings + goblet squats
- front lunges kB carry each side
Back
- superset: 30s swings + 30s push ups (3x)
- single arm row
- superset: good mornings + chin ups
- Turkish getup (5x 1 each side) + bicep curls
- theraband: rear delt flies + band pull aparts
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