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I was feeling a bit creaky (knees and right ankle) but things went well, and Emilie commented a few times on how well my feet were lining up, the good position of my pelvis, and such. I seem to be internalizing a bunch of what we've been working on.
Cardio, 20 minutes, top heart rate 121, kept the resistance at 5 because when I briefly tried 6 my left knee hurt
Rolled out the IT band, tops of thighs, and fronts of calves with the foam roller. This week, I did most of that before the hour with Emilie started, because I didn't want to do more cardio.
Hamstring bridge, 4 sets of 9
Stretches, with the green flat fabric loop
Squats against ball, 2 sets of 15, kept it shallow and paid attention to form
Calf raise with ball, 2 sets of 15
A bunch of standing on the foam roller
Psoas stuff (lowering leg from vertical to floor), this time lying on the foam roller. I wanted Emilie to show me again how to do that, so I can do these at home
Row, 40 pounds, 15; 35 pounds, 2 sets of 15
"Hug a tree" thing, 20 pounds, 12, then 9 or so
Pause for some shoulder massage
Lat pulldown standing on half roller, 35 pounds, 3 sets of 12
A new thing, standing on one foot on the foam roller, with the sides of my foot parallel to the long sides of the roller. Each foot a couple of times, not too long at once because my ankles can only take a little while. Emilie says we should work on strengthening my ankles.
At the end, while I was signing the sheet that we'd done the session (so she will be paid for it), Emilie said that I make some sort of progress every week. I was surprised, because I feel as though I've got chunks of "two steps forward, one step back," but she's noticing balance and proprioception more, and my "one step back" is likely to mean knee pain.
Cardio, 20 minutes, top heart rate 121, kept the resistance at 5 because when I briefly tried 6 my left knee hurt
Rolled out the IT band, tops of thighs, and fronts of calves with the foam roller. This week, I did most of that before the hour with Emilie started, because I didn't want to do more cardio.
Hamstring bridge, 4 sets of 9
Stretches, with the green flat fabric loop
Squats against ball, 2 sets of 15, kept it shallow and paid attention to form
Calf raise with ball, 2 sets of 15
A bunch of standing on the foam roller
Psoas stuff (lowering leg from vertical to floor), this time lying on the foam roller. I wanted Emilie to show me again how to do that, so I can do these at home
Row, 40 pounds, 15; 35 pounds, 2 sets of 15
"Hug a tree" thing, 20 pounds, 12, then 9 or so
Pause for some shoulder massage
Lat pulldown standing on half roller, 35 pounds, 3 sets of 12
A new thing, standing on one foot on the foam roller, with the sides of my foot parallel to the long sides of the roller. Each foot a couple of times, not too long at once because my ankles can only take a little while. Emilie says we should work on strengthening my ankles.
At the end, while I was signing the sheet that we'd done the session (so she will be paid for it), Emilie said that I make some sort of progress every week. I was surprised, because I feel as though I've got chunks of "two steps forward, one step back," but she's noticing balance and proprioception more, and my "one step back" is likely to mean knee pain.
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