It's all in the hips

I'd been focusing for all of last week on rehabbing my hip flexor after straining it at the Mixed tryouts. On Tuesday and Thursdays my "workouts" were mostly slow, steady-state cardio on the stationary bicycle or one of those other silly machines, trying to warm up the hips so I could foam roll and stretch for a solid half hour effectively. After that I'd ice them back at home for two or three 20min blocks, pop some Vitamin I and stretch some more. Though I also threw in some upper body work, getting healthy was the priority. Last night I was stretching, foam rolling, stretching and more stretching while watching the Giants surprise the Packers. Monday was the first day in a week I woke up without hip pain, but I didn't want to overdo it and risk re-injury so I did 90 minutes of yoga, more icing and stretching.

Tuesday: lower body recovery, single leg strength
5:00 stationary bicycle, 10 minute hip mobility circuit
Olympic lift warmup, then 14 reps snatch at 30kg
Deadlift: 5 reps at 60, 70, 75, 80, 85kg
Military press: 5 reps at 25, 30, 32.5, 37.5, 40kg
3x10 front leg elevated split-squat, 3x10 back extensions
3x10 rear leg elevated split-squat, 3x10 hamstring curl 10kg

Thursday: Upper body lift
10:00 elliptical, 5:25 stationary bicycle, 10:35 recumbent bicycle
Overhead squats: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 sets of 5 reps, Dips: 10 reps, 6 reps
Incline bench press: 3x8 at 40, 42.5, 45kg
Chest-supported T-bar row: 3x8 at 35, 40, 42.5kg