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I did almost no exercise other than walking (including some stairs) while I was in Montreal, but I caught up some on the knee things, and especially rolling out the fascia, once I got home on Tuesday. Today I saw Emilie, and had a good session, meaning that the balance stuff went very well.
Mostly from notes jotted down afterwards, rather than at the time:
Cardio, 13 minutes, top heart rate 140
A thorough job of rolling out IT band, insides and tops of thighs, and calves.
Hamstring bridge, 4 sets of 10
Ab work on (larger than usual) physio ball, 3 sets of 10, went well enough (without tensing up of unrelated scalp and neck muscles) that we may want to keep using that ball.
Squats leaning on ball, 3 sets of 15
Calf raises leaning on ball, 2 sets of 15
Quite a bit of balance work standing on the foam roll, including standing easily for quite a bit, and then more one-leg stuff. This week, got to letting go of both Emilie's hands while standing on one foot, successfully on both feet (which I've done a little of before, or with a railing to hold), and then stepped smoothly off the roll from standing on just the left foot, instead of going back to holding her hand for support or putting both feet down on the roll first. Emilie thinks this is a milestone in what I'm doing with that.
Standing on the square wood balance platform:
Lat pulldown, 37.5 pounds, 3 sets of 12
"Hug a tree," 20 pounds, 2 sets of 12
The exercise where my arms are out, hands on but not grasping the handles, moving from horizontal to vertical with my hands down against my leg, 20 pounds, 2 sets of 12 (I think that's another lat thing)
Biceps curls standing on the blue balance platform, 10 pounds each hand, 2 sets of 20
Mostly from notes jotted down afterwards, rather than at the time:
Cardio, 13 minutes, top heart rate 140
A thorough job of rolling out IT band, insides and tops of thighs, and calves.
Hamstring bridge, 4 sets of 10
Ab work on (larger than usual) physio ball, 3 sets of 10, went well enough (without tensing up of unrelated scalp and neck muscles) that we may want to keep using that ball.
Squats leaning on ball, 3 sets of 15
Calf raises leaning on ball, 2 sets of 15
Quite a bit of balance work standing on the foam roll, including standing easily for quite a bit, and then more one-leg stuff. This week, got to letting go of both Emilie's hands while standing on one foot, successfully on both feet (which I've done a little of before, or with a railing to hold), and then stepped smoothly off the roll from standing on just the left foot, instead of going back to holding her hand for support or putting both feet down on the roll first. Emilie thinks this is a milestone in what I'm doing with that.
Standing on the square wood balance platform:
Lat pulldown, 37.5 pounds, 3 sets of 12
"Hug a tree," 20 pounds, 2 sets of 12
The exercise where my arms are out, hands on but not grasping the handles, moving from horizontal to vertical with my hands down against my leg, 20 pounds, 2 sets of 12 (I think that's another lat thing)
Biceps curls standing on the blue balance platform, 10 pounds each hand, 2 sets of 20