A few seconds slower, but this time the Garmin “gave” me a longer distance. LOL.
What was different: I did banded walk, glute bridges and plank clamshells PRIOR to the walk and it seemed to help a bit; but just about 1 mile I felt it. Not severe but I’ve been sort of stuck here. Then again, I am still recovering from my ill advised single leg squat experiment, and I would have been overjoyed at this walk a month ago.
Some discomfort later in the day too..not bad..nowhere near what it once was. And the back is better.
The lifting was fine..even decent. But the glute…it hasn’t really regressed but I have not seen a big jump improvement that I initially saw. This was sort of “same as last week” though I suppose I need to recover from those ill advised single leg squats. And I need to stretch more; 3 times a day isn’t quite enough.
pull ups: 2 sets of 10 singles, 2 sets of 5, 2 sets of 10, then 2 sets of 5 (wide, chin)
outside: band walks, knee raises, sit to stand (2-3 each) shoulder stuff, 30 sissy, 30 feet elevated. That took 40-45 minutes
Inside: 2 sets of 20 push ups, with spinal balance, side leg lifts, side plank/clam shell, one legged bridges, dead bug, prone knee raises. Total: 15 minutes Just before 7 am.
Downstairs: deadlifts: (30-35 minutes); 10 x 134, 10 x 184, 10 x 234 (low) (modest challenge)
10 x 256 4 inch (kind of easy), 10 x 295 8 inch (most challenging of the day) ; resisted temptation to try 300 and that was good.
Afterward: yoga, stretch; felt that “down the side of the left leg” sensation on the press ups (past 2-3 weeks..sometime) but it did not last.
Some tingles on the walks to and from work; perhaps not enough stretching?