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We rescheduled this from 3:00 to 4:00 at her request; I may get 4:00 again next week (depending on someone else's schedule). Her call caught me standing in front of the snowdrops (see previous post), and thus in quite a good mood.
I told her that since we'd made a lot of progress on the balance stuff, I wanted to work on my knees more, since this had initially been a knee rehab program. So, she had me do a few lunges. If nothing weird happens in the next few days, we'll repeat that next week and increase them over time.
No cardio, because I misjudged the time I'd need to travel downtown and get and drink tea before working out (rather than after, or at home, or hours before).
Rolled out the IT band etc., with extra on the insides of my thighs, because I thought it would help
Hamstring bridge, 4 sets of 9
Ab work on small ball, 3 sets of 10. I asked about the great big ball I used Monday, and she said it should be fine, but so should the next size down.
Squats, leaning on ball, 3 sets of 15
Calf raises, leaning on ball, 3 sets of 15 (that I did three sets of each of these suggests I was feeling optimistic about the knees)
Opposite arm and leg, which went well enough that she had me do some more, more slowly (which is more difficult than fast, I think because it has me with two limbs in the air longer)
A nice long game of catch with me standing on the foam roller
Lunges, with a rail alongside for me to hold for support, six with each leg down
Lat pulldown standing on platform, 35 pounds, 12; 30 pounds, 12; on one foot, 15 pounds, 15 on each side
Hug a tree, on platform, 10 pounds, 3 sets of 12 (this went rather more smoothly than usual)
Back exercise on platform, 15 pounds, 2 sets of 12; one foot, I think the same weight, six each
Triceps pulldown on platform, 15 pounds, 3 sets of 15
Biceps curls standing on one leg, 10 pounds each hand, 10 on each foot: this turned out to be noticeably harder than standing on the blue thing but on both feet.
I told her that since we'd made a lot of progress on the balance stuff, I wanted to work on my knees more, since this had initially been a knee rehab program. So, she had me do a few lunges. If nothing weird happens in the next few days, we'll repeat that next week and increase them over time.
No cardio, because I misjudged the time I'd need to travel downtown and get and drink tea before working out (rather than after, or at home, or hours before).
Rolled out the IT band etc., with extra on the insides of my thighs, because I thought it would help
Hamstring bridge, 4 sets of 9
Ab work on small ball, 3 sets of 10. I asked about the great big ball I used Monday, and she said it should be fine, but so should the next size down.
Squats, leaning on ball, 3 sets of 15
Calf raises, leaning on ball, 3 sets of 15 (that I did three sets of each of these suggests I was feeling optimistic about the knees)
Opposite arm and leg, which went well enough that she had me do some more, more slowly (which is more difficult than fast, I think because it has me with two limbs in the air longer)
A nice long game of catch with me standing on the foam roller
Lunges, with a rail alongside for me to hold for support, six with each leg down
Lat pulldown standing on platform, 35 pounds, 12; 30 pounds, 12; on one foot, 15 pounds, 15 on each side
Hug a tree, on platform, 10 pounds, 3 sets of 12 (this went rather more smoothly than usual)
Back exercise on platform, 15 pounds, 2 sets of 12; one foot, I think the same weight, six each
Triceps pulldown on platform, 15 pounds, 3 sets of 15
Biceps curls standing on one leg, 10 pounds each hand, 10 on each foot: this turned out to be noticeably harder than standing on the blue thing but on both feet.