Dec '25 • Kyle's Thoughts
Quad Strain Rehab: Day-5
Rehab Day 5
Order was mixed because I wanted to train with Alexis and Haley. Priority was getting quality work in, even if the sequence wasn’t ideal.
Conditioning
Intensive Erg Intervals
3x sets; Rest 4:00 between sets
Each set:
• 8 rounds
• 30 sec @ strong effort
• 15 sec @ easy
Rotation by round:
- Round 1: Echo Bike @ ~74 rpm
- Round 2: C2 Bike @ ~1450 watts
- Round 3: SkiErg @ ~1200 watts
no pain- but I can tell I haven’t don’t any hard breathing in like 3+ weeks with the weightlifting prep 😳
Rehab
A. BFR seated, upright Leg Extension (Single-Leg)
• 15-10-10-10 @ 5#
• Rest 60 sec
* so much pump!! Exactly what I was looking for.
B. Isometrics
• 2 x 20 sec each position
- Seated upright
- Seated with ~45 deg hip flexion
- Supine with hip near neutral (approx 0 deg hip flexion).
C. Hamstring Curl
• 4 x AMRAP-2 @ 5#
• Slight hip flexion
* lots of hamstring cramping, first day I could rest my quad on the pad for this!
Not a lot but this drove the best improvements in gait I’ve had so far !
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Quad Strain Rehab: Day-5
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Leaderboard (30-day)
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