I'm still resting my shoulder, which is mostly an extremely inflamed trapezius muscle that is causing the pain. I'm icing, stretching, resting, taking 800mg motrin twice a day, and using a neck/ shoulder rub by Tiger Balm before bed.
Today's workout was a combination of kettlebells, TRX, and bodyweight exercises. I've never done a workout entirely of legs before, and it was quite difficult. It took me about an hour and a half to get through it. I don't rush the exercises, rather I give myself enough rest time to focus on every single repetition to make it the best it possibly can. I did three rounds, mostly in the form of 10 reps first round, 8 reps second round, and then 6 third round.
Goblet squat, 8kg kettlebell round 1, bodyweight rounds 2 and 3- 10, 8, 6
Suspended lunge, TRX- 10+10, 8+8, 6+6
Deck squat, bodyweight- 10, 8, 6
Suspended abducted lunge, TRX- 10+10, 8+8, 6+6
1-leg DL, 8kg, 10+10, 8+8, 6+6
Hamstring curl, TRX- 10, 8, 6
Pistol squat on plyo box- 5+5, 4+4, 3+3
1-leg hip press, TRX- 10+10, 8+8, 6+6
Split squat, bodyweight- 10+10, 8+8, 6+6
2-kettlebell squat, 10lbs each- 10, 8, 6
I could have done another round or two but I don't want to burn myself out or get too sore while I'm resting my upper body because I need to be able to do another workout tomorrow!
Here's a deck squat. I love them!