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I did quite a bit of cardio this time, then rolled out the IT band etc. while Emilie was teaching her 5:30 class. Then I mentioned a hip thing, and she had me use a small rubber ball (not a spaldeen, but similar) to roll under my right glute. We did a lot of the usual stuff, and the balance went well today.
Numbers, such as I remember:
Cardio, 27:00, top heart rate 131 (but mostly around 120)
Rolled lots of stuff out
Hamstring bridge, 4 sets of 9, and the usual stretches after
Ab work on ball, 3 sets of 10 (which is one more set than I am usually up for; that position, the skin at the back of my scalp and/or neck tends to tense up after a few reps)
Squats, 2 sets of 15
Calf raise, 2 sets of 15
Psoas exercise, 2 with each leg
Balance work on foam roller
Lat pulldown with the nautilus machine, standing on foam half cylinder35 pounds, I think 2 sets of 15
The tree-hugging one, on half cylinder, 20 pounds, 3 sets (I think 12's)
Lowering hands from horizontal while facing the same machine, again on 1/2 cylinder, hands on rather than grasping handles, I think this was 3 sets at 20 pounds
Emilie remarked favorably about my having stepped backward onto the half cylinder on one of those, I think the first; I did it without thinking, but apparently this is new.
(This list may not be complete)
Ended with sitting on the exercise ball and bouncing, 20 seconds (we were going to try 30, but the left knee hurt at 20)
Numbers, such as I remember:
Cardio, 27:00, top heart rate 131 (but mostly around 120)
Rolled lots of stuff out
Hamstring bridge, 4 sets of 9, and the usual stretches after
Ab work on ball, 3 sets of 10 (which is one more set than I am usually up for; that position, the skin at the back of my scalp and/or neck tends to tense up after a few reps)
Squats, 2 sets of 15
Calf raise, 2 sets of 15
Psoas exercise, 2 with each leg
Balance work on foam roller
Lat pulldown with the nautilus machine, standing on foam half cylinder35 pounds, I think 2 sets of 15
The tree-hugging one, on half cylinder, 20 pounds, 3 sets (I think 12's)
Lowering hands from horizontal while facing the same machine, again on 1/2 cylinder, hands on rather than grasping handles, I think this was 3 sets at 20 pounds
Emilie remarked favorably about my having stepped backward onto the half cylinder on one of those, I think the first; I did it without thinking, but apparently this is new.
(This list may not be complete)
Ended with sitting on the exercise ball and bouncing, 20 seconds (we were going to try 30, but the left knee hurt at 20)
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