meno
03-14-2010, 09:38 AM
I'm starting this to keep me motivated, got a case of runners knee at the minute and I've been inactive for a while.
Few mins light jogging on workout mat,
Quad contraction,
sit edge of a chair heels extended and tighted thigh muscle, hold for 10 rest for 3 secs, 10 reps.
Quad leg lifts, 10 each side. 3 sets
Sit upright on floor and keep legs straight, press knee into floor whilst raising for till near cramp, 10 each leg.
Lie on floor. Put left foot onto right heel, slowly pull right heel towards the buttocks, resisting with left leg, hold for 10 rest for 3, 10 each leg
Partial wall squat, squat till feeling comfoartable 3 sets of ten
Sit in a chair, put fists between knees and squeeze for 10 rest for 3, 10 reps
Ill do this later on today as well, as its pretty low impact.
3 × 15 press up
3 × 15 sit ups
3 × 5 chins
3 × 10 dumbell rows
Bin in active for a while, but hopefully once my knees sorted, will be able crank up the intensity. Goin to be doing a 9 week endurance plan when my knees better and have my supplements sorted. Shit being an ectomorph need a fair amount of calories just not to lose weight.
Few mins light jogging on workout mat,
Quad contraction,
sit edge of a chair heels extended and tighted thigh muscle, hold for 10 rest for 3 secs, 10 reps.
Quad leg lifts, 10 each side. 3 sets
Sit upright on floor and keep legs straight, press knee into floor whilst raising for till near cramp, 10 each leg.
Lie on floor. Put left foot onto right heel, slowly pull right heel towards the buttocks, resisting with left leg, hold for 10 rest for 3, 10 each leg
Partial wall squat, squat till feeling comfoartable 3 sets of ten
Sit in a chair, put fists between knees and squeeze for 10 rest for 3, 10 reps
Ill do this later on today as well, as its pretty low impact.
3 × 15 press up
3 × 15 sit ups
3 × 5 chins
3 × 10 dumbell rows
Bin in active for a while, but hopefully once my knees sorted, will be able crank up the intensity. Goin to be doing a 9 week endurance plan when my knees better and have my supplements sorted. Shit being an ectomorph need a fair amount of calories just not to lose weight.