12/28/2018

A1. Wall Squat Eccentric Bias; 10 sec eccentric + 10 sec isomtric hold - 5 reps x 4-5 set; rest as needed 
A2. Natural Knee Extension; 8-10 reps x 4-5 sets; rest as needed
A1-A2 done

This BFR stuff was wild. I definitely need to get better at dealing with that 'pain cave' local muscle discomfort, especially in my quads. My legs just stopped working during the bike portion, and my 'moderate paces' were very slow
Using wraps to occlude both legs @ high hip - 75% tension (*you can use basic strength wraps) 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)average was 230 watts, but I started around 275 and dropped to around 100 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Leg Extensions w Band 
rest 30 seconds 
15 Single Leg Leg Extensions 
rest 30 Seconds 
15 Single Leg Leg Extensions
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
150 watt average, I started around 250 and ended up dropping to around 130 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 Seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
Held a consistent 175 watts for the entire 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Hamstring Curls w Band 
rest 30 seconds 
15 Single Leg Hamstring Curls 
rest 30 Seconds 
15 Single Leg Hamstring Curls