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Ham’s Rehab and Recovery

posted on January 31, 2022

As I wrote about last week I have been dealing with a minor injury. Anyone who trains will eventually deal with some injuries. Today I am going to lay out what I am doing to recover from my injury.


My injury occurred Tuesday January 18th, this puts me about two weeks out. The first week I did nothing. Week two was rehab and all machine lifts. I am going to show you want I will be doing this week to begin to work my way back to training.



Bike 10 minutes

Rehab stuff 

90/90 hip stretch x10

DeadBugs x10

Single Leg Raise x10

Toe Touch Heels Elevated, Toes Elevated, Feet Flat x3 each

ISO Squats 10 count at bottom x5

3 sets of each of these.

Chins 20×1 with 10 sec rest. This is done as escalating density training. The goal is to keep volume static yet get more work in less time over the month.

Then off to machines. At this point I just do each machine we have for 4 sets. First set 20 reps, second set for 15, third is 12, final set is 10 reps.




Bike started at 20 minutes and add 2 minutes each day. This week I’ll start at 26 minutes. After this I repeat the entire rehab cycle I do on M/W/F, the only difference is I add 30 seconds of battle rope between each set. The goal is keep HR between 120-135 for the entire session.


I feel much better after last week and hope that I keep progressing. The goal is to be back squatting and moving 100% in about 8 weeks.






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