Physical Therapy

The following is typically done every evening that I don't have a second workout of the day planned...

4x10 - No rest
One-legged Squat

4x10 - No rest
Front Knee Strike

4x10 - 10 sec rest - Calf Raise w/ 50 pounds
or
8x10 - No rest -  alternating 1 leg calf raise to failure with and without bent knee

Hamstring Stretch

3x10 - 10 sec rest
Crab walk with band

4x10 - 10 sec rest
Diagnal Lunge on unstable platform w/ 9 pounds

4x10 - 10 sec rest
One legged superman to knee raise w/ 9 pounds

4x10 - 10 sec rest
One legged balance with eyes closed

4x10 - 10 sec rest
One legged lean forward and pass 15 pound kettleball side to side while on airex instability pad

4x10 - 10 sec rest
One legged stand and pass 15 pound kettleball around waist while on airex instability pad

4x10 - 10 sec rest
Bridge w/ Leg Extension

2x10 - 30 sec rest
1 minute Plank w/ arms on balance board

4x10 - No rest
20 second Side Plank

4x10 - 10 sec rest
Russion Twists w/ 15 pounds

2x10 - 10 sec rest between each
50 Bicycle Crunch
15 Raised Leg Crunch
10 Lying Straight Leg Raise

2x10 - No rest
Hip Flexor Stretch

2x10 - 10 sec rest
Hanging Knee Raise

1x10 - No rest between each step
Dumbbell Bicep Curl - 21 pounds
Dumbbell Fly - 12 pounds
Triceps Extension - 12 pounds
Dumbbell Bicep Curl - 21 pounds
Dumbbell Shrug - 40 reps - 24 pounds
Incline Push Up - 30 reps
Dumbbell Bicep Curl - 21 pounds
Dumbbell Fly - 12 pounds
Triceps Extension - 12 pounds
Incline Push Up - 30 reps

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