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This was a good session: I did well on balance stuff I've done before, and on some new stuff. We did have to be a bit careful of a sore left knee, however.
Cardio, 23:00, top heart rate 131
rolled out IT band
Hamstring bridge, 4 sets of 8. I asked if my feet were aligned, and she checked, said this was a "princess and the pea" sort of thing for me to be noticing, and had me move one foot forward. Except that I had thought that foot was ahead of the other when I asked, so the adjustment helped, but it's not exactly evidence of improved proprioception. (One of those was a set of 9, but I think one may have been only 7.)
Stretched my legs (lying down, with the green webbing, as usual)
Ab work, lying on the floor on the smaller ball, I think 5, 8, 7 or the like, being careful of the position of my right shoulder, to avoid tensing those muscles.
I asked Emilie to check my positioning on an exercise done with the strip of green elastic, wrapping it around the hands and then moving them away from each other, because I thought yesterday I was doing something wrong. The correct position is palms up, starting with the hands parallel to the floor, in front of the body, slightly wider than parallel to each other.
Squat leaning on ball, 12, 11 (shallower than Monday, for the sake of the knees: but still deeper than I was doing a few months ago).
Calf raise on ball, 3 sets of 12
Standing on foam roller, balancing. Some with my eyes closed, and then (after getting down and back up) eyes open but looking slowly to one side and then the other.
The "hug a tree" exercise, 2 sets
Lat pulldown with the handles hanging from cloth, 1 set (10 pounds?)
Then Emilie suggested adding a balance component to that. I said okay, and she put a foam half-cylinder in front of the machine, for me to stand on while doing the same exercise.
I said sure, and went ahead and did it. Easily. I did the exercise, while she said things like "you could bend your knees more." After a set (10?) she told me that she'd expected to have to spot me, not have me hop right on and just do it; I observed that I'd had both hands for balance, but (a) other people have still found this difficult and (b) I might not have managed that three months ago, much less nine.
Then we did a related exercise, with my hands on rather than holding the handles, and moving my arms from straight in front to pointing downward, also on the roller. That was a little trickier, but doable.
I finished with about 30 seconds of standing on one foot, after Emilie observed that we had one minute left. That struck me as something that could be done in that little time, without using it up fetching more gear.
Emilie was very pleased, with my progress and with herself, and hugged me a couple of times as well as bouncing cheerfully. This would have been a good session in any case, and moreso given that I had been thinking that I was in a one step backward/regrouping phase right now (in part because my knees have been hurting, but also because of last Thursday being difficult).
Along with some of the above, we worked a bit on shoulder positioning, which over time may help with the right rotator cuff.
Cardio, 23:00, top heart rate 131
rolled out IT band
Hamstring bridge, 4 sets of 8. I asked if my feet were aligned, and she checked, said this was a "princess and the pea" sort of thing for me to be noticing, and had me move one foot forward. Except that I had thought that foot was ahead of the other when I asked, so the adjustment helped, but it's not exactly evidence of improved proprioception. (One of those was a set of 9, but I think one may have been only 7.)
Stretched my legs (lying down, with the green webbing, as usual)
Ab work, lying on the floor on the smaller ball, I think 5, 8, 7 or the like, being careful of the position of my right shoulder, to avoid tensing those muscles.
I asked Emilie to check my positioning on an exercise done with the strip of green elastic, wrapping it around the hands and then moving them away from each other, because I thought yesterday I was doing something wrong. The correct position is palms up, starting with the hands parallel to the floor, in front of the body, slightly wider than parallel to each other.
Squat leaning on ball, 12, 11 (shallower than Monday, for the sake of the knees: but still deeper than I was doing a few months ago).
Calf raise on ball, 3 sets of 12
Standing on foam roller, balancing. Some with my eyes closed, and then (after getting down and back up) eyes open but looking slowly to one side and then the other.
The "hug a tree" exercise, 2 sets
Lat pulldown with the handles hanging from cloth, 1 set (10 pounds?)
Then Emilie suggested adding a balance component to that. I said okay, and she put a foam half-cylinder in front of the machine, for me to stand on while doing the same exercise.
I said sure, and went ahead and did it. Easily. I did the exercise, while she said things like "you could bend your knees more." After a set (10?) she told me that she'd expected to have to spot me, not have me hop right on and just do it; I observed that I'd had both hands for balance, but (a) other people have still found this difficult and (b) I might not have managed that three months ago, much less nine.
Then we did a related exercise, with my hands on rather than holding the handles, and moving my arms from straight in front to pointing downward, also on the roller. That was a little trickier, but doable.
I finished with about 30 seconds of standing on one foot, after Emilie observed that we had one minute left. That struck me as something that could be done in that little time, without using it up fetching more gear.
Emilie was very pleased, with my progress and with herself, and hugged me a couple of times as well as bouncing cheerfully. This would have been a good session in any case, and moreso given that I had been thinking that I was in a one step backward/regrouping phase right now (in part because my knees have been hurting, but also because of last Thursday being difficult).
Along with some of the above, we worked a bit on shoulder positioning, which over time may help with the right rotator cuff.
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