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Today's workout involved lots of the usual stuff, and one new balance exercise. The knees are still/again a bit achy, but I'm managing (with some help from NSAIDs).
Cardio, 15 minutes, top heart rate 130
Rolled out IT band etc. with the foam roller, and glutes using a hard rubber ball
Hamstring bridge, 4 sets of 9
Ab work (on floor with small ball), something like 10, 7, 7.
Squats leaning on physio ball, 2 sets of 15
Calf raises with ball, 3 sets of 15
Some standing on the foam roll, then stopped because my left knee started to hurt
Emilie had me do some quad stretches at that point, and then stretched the leg for me so I didn't have to worry about balance or find myself locking the other knee.
My more-or-less usual set of balance and upper body stuff with the half roller and the machine in the trainer area: some lat work, the hug-a-tree exercise, and the triceps thing.
And then she got out the blue balance dome, put it round side down, and helped me climb onto it: both with an explanation of how, and with both her hands to hold on to. I got stable enough to hold only one of her hands, and to get, if not exactly comfortable, more used to being up there. Emilie said she was impressed, and that I have a good sense of balance. If so, file that under things I hadn't known were learnable. I think it'll be a while before I'm ready to do that without at least one hand to hold, though.
Cardio, 15 minutes, top heart rate 130
Rolled out IT band etc. with the foam roller, and glutes using a hard rubber ball
Hamstring bridge, 4 sets of 9
Ab work (on floor with small ball), something like 10, 7, 7.
Squats leaning on physio ball, 2 sets of 15
Calf raises with ball, 3 sets of 15
Some standing on the foam roll, then stopped because my left knee started to hurt
Emilie had me do some quad stretches at that point, and then stretched the leg for me so I didn't have to worry about balance or find myself locking the other knee.
My more-or-less usual set of balance and upper body stuff with the half roller and the machine in the trainer area: some lat work, the hug-a-tree exercise, and the triceps thing.
And then she got out the blue balance dome, put it round side down, and helped me climb onto it: both with an explanation of how, and with both her hands to hold on to. I got stable enough to hold only one of her hands, and to get, if not exactly comfortable, more used to being up there. Emilie said she was impressed, and that I have a good sense of balance. If so, file that under things I hadn't known were learnable. I think it'll be a while before I'm ready to do that without at least one hand to hold, though.
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