Extra workouts

Back again. Did an "extra workout"
to aid recovery from yesterday's training. And it went like this.

Seated band leg curls, 3 ways, w/ blue band 3x15
Band good mornings w/ blue band 3x15
45*Reverse hyperextension w/ foot bar 3x20/ 370
Very very light Zottman curls 7 sets of 15-30+ reps (supersetted these between everything)
Standing Overhead band crunches 4x15 w/ blue band

Extra workouts serve two purposes. They can be used to aid in recovery by using loads approximately 30% of what is normally used. Higher reps are also used. They can also be used to help bring up a weak body part (i.e. if you are lacking lockout strength you would do some triceps work specific to that. Remember, train the movement, not the muscle). Extra workouts are no longer than 30 minutes and can be as short as 10. You go as fast and as hard as you can in the time frame allowed. They can also be flexibility work or mobility work or some conditioning or something specific to your sport (working on free throws for example).

In my case, I was using the training to aid recovery from yesterday's training. One may note that I mentioned my bicep being "tender" Monday and question why I did curls today. I believe that by directly exercising the wounded muscle with a very very very very light weight and pumping it full of blood (bringing oxygen and nutrients to the muscle) can help heal it. Just don't overdo it with the weight. It has worked for others and it works for me.

Good luck!
Ed T.