Good session with Emilie

[redbird]

Cardio, 10:00, top heart rate 129

My left knee was hurting intermittently, and the right shoulder is still wonky—many things are okay, and then I turn slightly and it hurts&both of which I warned Emilie about, and we worked around.

Rolled out the IT band, which Emilie decided I needed because of how I was standing
Hamstring bridge, 4 sets of 7 (I was thinking 3, but she said 4 and I agreed I could do that)
Stretched the legs after that (lying on the floor, leg up at an angle and straight, foot in a band of fabric made for such)
Some ab work, lying on the ball with feet against the wall, I think 2 sets of 12, and then some oblique stuff, where I go up as before, then twist: I almost fell off from that, but landed on my feet. Emilie was prepared to leave that until next week, because I'd been a bit scared, but she described a possible fix, which got me curious (feet wider apart), which aroused my curiosity. It worked for not falling, but the shoulder twinged, so I just did one {up, 5 little bobs, down} on the right and a shortened one (4 bobs) on the left, stopping when the shoulder complained.

Squats leaning on ball, 15, 12
Calf raises on ball, 2 sets of 15
Since I had my shoes off, a bunch of standing on the foam roller: I'm getting better at this. Emilie pointed out (after I stepped down for a break) that when my feet started to shift out of position (toes starting to point out) I was correcting without conscious involvement, which is good. We also worked on having me get up on the roller without holding on at all; the trick there is (or includes) moving more slowly, so I put some of the weight on one foot on the roller before taking the other off the floor. The one-foot part isn't going as smoothly, but there's some progress there as well.

A biceps exercise that has me standing and pulling outward/down on handles attached to a machine (2 sets of 12, I think, I didn't note the weight)
The chest exercise that she calls "hugs," which is somewhat like what I've been calling ~fly, I think one set of those
Row, 40 pounds, 15; 35 pounds, 2 sets of 15 (with the arms set at a slightly different angle (machine at "2," so slightly above vertical)

My next appointment with her is for ten days from now (this makes sense given that we're both going away at the end of the year, so I don't have as long a break after that).