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A good session, with new balance things that went well.
Cardio, 14:00, no heart rate info
rolled out IT band etc
hamstring bridge, 4 sets of 9
Psoas exercise, 3 on each side
With Emilie, from memory:
Squats, 2 sets of 15
Crunches, 3 sets of 15
[we both seem to have forgotten ab stuff]
Stood on the foam roller and played catch, this time with a larger, softer green ball, first too close to really work and then a greater distance than we'd used with the small ball
Rowing while standing on a balance platform, 12
Lat pulldown, on platform, 3 sets of 12
"Hug a tree," back on the floor, 3 sets of 12
The back exercise, on platform, either 2 or 3 sets
Triceps, on platform, 3 sets of 12
Standing on the squishy blue thing:
Biceps curls, 10 pounds each hand, 3 sets of 12. Emilie had me put my feet much closer together, without saying anything except the instruction to move them; I stood up and was literally trembling for the first 7 or so reps, then my nervous system figured out how to handle it, and they went pretty smoothly from there. She said this was my new thing for the week, but:
Lateral raise, also on the blue thing (not the form I used to use, but elbows bent about 90 degrees), did a few at five pounds each hand, then (back) down to 2.5 each, 2 sets?
And then I stood on the thing, asked Emilie for the light-weight balance bar, and did some shallow squats, something like 12, 7. That, as the White Knight might have said, was my own idea.
Cardio, 14:00, no heart rate info
rolled out IT band etc
hamstring bridge, 4 sets of 9
Psoas exercise, 3 on each side
With Emilie, from memory:
Squats, 2 sets of 15
Crunches, 3 sets of 15
[we both seem to have forgotten ab stuff]
Stood on the foam roller and played catch, this time with a larger, softer green ball, first too close to really work and then a greater distance than we'd used with the small ball
Rowing while standing on a balance platform, 12
Lat pulldown, on platform, 3 sets of 12
"Hug a tree," back on the floor, 3 sets of 12
The back exercise, on platform, either 2 or 3 sets
Triceps, on platform, 3 sets of 12
Standing on the squishy blue thing:
Biceps curls, 10 pounds each hand, 3 sets of 12. Emilie had me put my feet much closer together, without saying anything except the instruction to move them; I stood up and was literally trembling for the first 7 or so reps, then my nervous system figured out how to handle it, and they went pretty smoothly from there. She said this was my new thing for the week, but:
Lateral raise, also on the blue thing (not the form I used to use, but elbows bent about 90 degrees), did a few at five pounds each hand, then (back) down to 2.5 each, 2 sets?
And then I stood on the thing, asked Emilie for the light-weight balance bar, and did some shallow squats, something like 12, 7. That, as the White Knight might have said, was my own idea.