Z Health 25 minutes
Z rehab work,
Primarily I Phase work, lots on feet/ankles
BW drills and light DB work
DB rows (hand on bench)
60 x 10/10
60 x 10/10
fast motion
BW squats ( on toes, knees straigh ahead)
BW x 8, 6, 10
Spiraling motion
up and down
lateral ankle tilt to shin on floor lunges x 6
Bone Rhythm Lunge
BW x 6, 6, 3
DB Hammer curls (lunge stance, rt leg in front, int rot)
30 x 10/10
30 x 7/7
Total lifting time about 15- 20 minutes
Felt much better afterwards!!
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