This week I practiced bboying three times. The first time I just did a couple windmills, some 90s, and back handsprings. The next practice I did sets of 6 windmills, and windmill to headspin combos. Then last night I was doing a lot of combos, working on trying mill-headspin-90. I got kinda carried away.
I talked to a friend who said that I need to keep doing my physical therapy exercises. He's right. I don't want to get injured again! I need to keep my strength up as to prevent injury and stay strong. I cant let myself forget that I'm still in the ongoing "pre-hab" phase!
Here is a regimen I will do several times a week:
Treadmill: 10 minute mile
Incline Treadmill: 1 minute facing forward, each side, and backwards at 3mph, full incline
Knee Raises: 3 X 25 reps of knee raises, supported by my elbows
High Kicks: 2 X 25 high front kicks on each side, kicking my hand at about head level
Floor Squeeze (Wide): 2 X 30 seconds, with feet about 5 feet apart, "squeeze the floor"
Floor Squeeze (Narror): 2 X 30 seconds, with feet shoulder width, "squeeze the floor"
Theraband: 1 X 1 minute, with each leg, 4 directions per leg
Ball Knee Waddle: 2 X 1 minute, waddle around with a mini soccer ball between knees
Stretch Routine: each stretch once, 30 seconds to a minute
Stretches:
"swivel chair" internal rotation stretches
"yoga twist" TFL and gluteus stretch
"laying turn" TFL and gluteus stretch
"knee hung" laying on the back hugging each knee to chest
"hectic leg cross" laying on back, crossing legs and pulling legs toward chest
Sorry some of the exercises might be hard to follow, but they're in my jargon. Let me know if you want clarification.
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