Saturday 8/24/24
Conditioning:
90-minute ruck including a monster hill
1 hr walk
Speed/Power 3 rounds:
Med ball chest shot put/pass
Med ball single-arm throws
Med ball side throws
Med ball slams
Stair (box) jumps
Rehab Work 3 sessions throughout the day :
Foam roll (Defranco Agile 8'ish)
Banded clamshells
Prone scap raises
GHR hip raise
I keep getting deeper into the root of my sciatica/hip issue. I strongly feel it's a sciatic hernia as it grabs me in the glute, lower abdomen, and groin/adductor. The clamshells have done a great job, but the pain still shows up occasionally.
I saw something once on stretching and strengthening the hip with one motion hooking your foot under something while sitting on a box and leaning back then pulling up with the hip. I saw my ghr and was like hmmm, this might work better. So I hooked my foot on the affected side in my ghr and lowered and pulled myself back up using the hip instead of abs. Wow, seems like a game-changer. Important side note. If anyone is going to try it, make sure to keep the other foot a little hooked on something unless you have the strongest hips known to man.