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No cardio because there were no exercise bikes available, and I really didn't feel like using a treadmill. So I went straight to the mat, rolled out the IT band etc., and went on from there:
Hamstring bridge, 4 sets of 9
Squats leaning on ball, 2 sets of 15
Ab work on ball, feet on wall, 11, 8. First set went okay, second the scalp muscles tensed right away and wouldn't untense.
Calf raise leaning on ball, 2 sets of 15
Balance lateral raise (on 1/2 roller), 2.5 pounds each hand, 2 sets of 15. Each time, had trouble getting on the thing and balanced, with some slipping at the beginning, but then it went smoothly. The half rollers are old and warped: insufficient contact with the floor.
Psoas muscle exercise, left, right, repeat
Some standing on the foam roller, including a little bit of one foot stuff (with rail to support, but I let go briefly and it worked.
Row sitting on ball, 40 pounds, 15, 12; 35 pounds, 12
Lat pulldown on half roller, 35 pounds, 2 sets of 12
Chest press, 50 pounds, 12, 7
Stretches
Hamstring bridge, 4 sets of 9
Squats leaning on ball, 2 sets of 15
Ab work on ball, feet on wall, 11, 8. First set went okay, second the scalp muscles tensed right away and wouldn't untense.
Calf raise leaning on ball, 2 sets of 15
Balance lateral raise (on 1/2 roller), 2.5 pounds each hand, 2 sets of 15. Each time, had trouble getting on the thing and balanced, with some slipping at the beginning, but then it went smoothly. The half rollers are old and warped: insufficient contact with the floor.
Psoas muscle exercise, left, right, repeat
Some standing on the foam roller, including a little bit of one foot stuff (with rail to support, but I let go briefly and it worked.
Row sitting on ball, 40 pounds, 15, 12; 35 pounds, 12
Lat pulldown on half roller, 35 pounds, 2 sets of 12
Chest press, 50 pounds, 12, 7
Stretches