I used to have a routine and it’s saved on some backup disk but I don’t have the equipment since I discarded a lot of my personal possessions, which I’m pleased about but that means I need a new set of exercises.
The primary exercises are Bulgarian Split Squats, wall support handstands, and L-sits. The rest are accessories to build up the abs, glute medius and rotator cuffs. I may add the Nordic curl, which is an exercise scientifically proven to reduce injury potential of the hamstring. It strengthens it through the whole range of motion, including eccentrically.
If I do those three primary exercises to failure every three days, I’ll be building good muscle for sure, but I need to increase my times steadily to ensure it. It’s somewhat risky to do a handstand to failure, but a wise man once said, if you want to do cool stuff you have to get a little dangerous. I’ll have to have consistency. I can get through some of the accessories pretty quickly.
I’m 1/3 of the way through my routine today. I’m eager to find out in the weeks to come how well a strengthened gluteus medius eliminates the tightness and funny business down in my knees. I get just a little pain occasionally and I think it’s related. Not much at all. It comes after walking on sidewalks for a few miles for a few days.
I also wonder the same about rotator cuff strengthening exercises and shoulder tightness, which isn’t pain. It’s muscle tightness I can loosen with a massage on that area. Overall, very excited but I have to be sure to maintain a relatively small set of exercises so this doesn’t get out of hand. I’ll build a plyometric exercise list and complete those every three days, also. Not enough rest days can lead to burnout.
Motivation and Testimonials for a Whole Food-Plant Based Diet 