My legs are Sore! Oh how I forgot how squats make the legs ache :-). So, I wanted to do some tempo runs to flush out the acid and aid the healing process and too test the Hammie.
No hammie issues and legs feel loose.
A variety of clubbell exercises such as: rockets, pendulums, flags, torch press, single and double arm cast, side cast?, mills, combo moves all for 10 reps x 2 sets using only a single 10lb bell. There is a significant difference between the 5 and 10lb bell.
Not sure of all the names so I cannot be too specific.
foam roll, stretch, massage, ice, jacuzzi tub or what I call Joga (i did not steal this from Rif and the Rifga just happened to be we think along similar lines, go figure :-)
I feel good, just want to be preventive in my approach