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I went to the gym after work today. I saw Emilie on my way in, and asked if she had a minute. She said yes, and when I described feeling as though I was walking and standing slightly off true but wanting her opinion, she asked me to let her see me walk. I put my pack down, walked away from her and back, and she said I needed to do something (I don't remember what) with my left glute. I thanked her, and said that was on the agenda for Thursday, and we rescheduled for 6:30 instead of 6:00 so she can take the Zumba class at 5:30. (No, I don't know what that is either.)
And then I did a bunch of my usual exercises and stretches.
Cardio, 12:15, top heart rate 121
Chest press, 50 pounds, 2 sets of 12. Emilie saw me doing those, and told me I needed to keep my shoulders down more. I tried, said it was difficult to do that and get the rest of the positioning right, and she told me to raise the seat some. That worked, so I will try to remember to put the seat higher (the tendency is to put it where I can have my feet flat on the ground, rather than dangling).
Balance ~fly, 50 pounds, 15 with each foot forward; 40 pounds, 15 each
Adjustable row (the one in the weight room), 70 pounds, 15; 60 pounds, 15
Half roller: stood on it a bit, a little more tottery than some days, then: balance lateral raise, 2.5 pounds each hand, 2 sets of 15; a few gentle squats; and 7 or 8 of the shoulder stretches that I do with my hands clasped behind my back
Squats leaning on balance ball, 15, 7, 15--stopped the second set at 7, repositioned the ball higher up, and did another full set. I think that having the ball higher is right, but I will check with Emilie.
Crunches lying on ball with feet on floor, 10
Calf raises leaning against ball, 2 sets of 15
Biceps curl (sitting on ball), 10 pounds each hand, 2 sets of 15
Rolled out the IT band
Did some balance stuff on the foam roll; both arms and one leg up was pretty easy this time (with my shoes on), but all four limbs in the air, which I tried on a whim a couple of days ago and got to work, didn't.
"Heart opening" stretch, a bit
Pressed each knee down against a rolled up towel a dozen times (that's a hamstring thing, I think)
"flight" back exercise, 15
Stretches
Call that a dozen or so different things; the count isn't as clear as when I was doing cardio, a bunch of stuff mostly with weight machines, and the crunch/arch/tree mat work.
And then I did a bunch of my usual exercises and stretches.
Cardio, 12:15, top heart rate 121
Chest press, 50 pounds, 2 sets of 12. Emilie saw me doing those, and told me I needed to keep my shoulders down more. I tried, said it was difficult to do that and get the rest of the positioning right, and she told me to raise the seat some. That worked, so I will try to remember to put the seat higher (the tendency is to put it where I can have my feet flat on the ground, rather than dangling).
Balance ~fly, 50 pounds, 15 with each foot forward; 40 pounds, 15 each
Adjustable row (the one in the weight room), 70 pounds, 15; 60 pounds, 15
Half roller: stood on it a bit, a little more tottery than some days, then: balance lateral raise, 2.5 pounds each hand, 2 sets of 15; a few gentle squats; and 7 or 8 of the shoulder stretches that I do with my hands clasped behind my back
Squats leaning on balance ball, 15, 7, 15--stopped the second set at 7, repositioned the ball higher up, and did another full set. I think that having the ball higher is right, but I will check with Emilie.
Crunches lying on ball with feet on floor, 10
Calf raises leaning against ball, 2 sets of 15
Biceps curl (sitting on ball), 10 pounds each hand, 2 sets of 15
Rolled out the IT band
Did some balance stuff on the foam roll; both arms and one leg up was pretty easy this time (with my shoes on), but all four limbs in the air, which I tried on a whim a couple of days ago and got to work, didn't.
"Heart opening" stretch, a bit
Pressed each knee down against a rolled up towel a dozen times (that's a hamstring thing, I think)
"flight" back exercise, 15
Stretches
Call that a dozen or so different things; the count isn't as clear as when I was doing cardio, a bunch of stuff mostly with weight machines, and the crunch/arch/tree mat work.