Emilie is slowly returning from maternity leave. I got in touch with her Tuesday, and made an appointment for last night, slightly later than my previous usual (because she has to wait for her husband to get home from work and take the baby), which turned out to be her first session with a client since before she had the baby. It was a good session, though with several brief interruptions for people, mostly her coworkers, to say hi and ask how she and the baby were doing.
It was nice having someone to check on my positioning and such. I'd been getting off-center when doing my hamstring bridge thing, in that I'd start with the roller straight across and my feet equally far from my torso, and it would gradually slide sideways. Emilie told me a way to avoid that (focus on bringing my legs toward me at the same rate, rather than think in terms of not slanting things). She also got me paying attention again to things like the position of my shoulders while doing lat pulldowns.
Cardio, 16 minutes, top heart rate 156.
Rolled out IT band etc.
[those by myself as usual, the rest working with Emilie and recorded from memory at the end of the hour]
Ab work with torso propped up on small ball, 3 sets of 10
Squats leaning on large ball, 3 sets of 15
Calf raises leaning on large ball, 3 sets of 15
Opposite arm/leg, 8 pairs (I had wanted to go for 10, but my wrists wouldn't allow for it)
Stood on foam roller and played catch (I'd missed this)
Lunges, 2 sets of {10 with each leg forward} This is another where Emilie helped me with proper form, specifically that the movement should be with the back leg. What I'd been doing, while concentrating on keeping the knees aligned relative to each other and the floor to avoid hurting anything, was okay but less useful.
Standing on balance platform:
Lat pulldown, 50 pounds, 3 sets of 12; one-foot, six each. This is less than I did the last few times, because in talking with![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
adrian_turtle about the elbow PT, it occurred to me that I might be putting too much strain on the elbow at the gym.
Hug a tree, 20 pounds, 3 sets of 12
Back exercise, 27.5 pounds, 3 sets of 12
Biceps curls, standing on one leg on the ground, 7.5 pounds each hand, 2 sets of {5 on each leg} This was partly because we couldn't find a bosu for my usual biceps thing, but it's good to add some new things, little as I liked this at the time. 7.5 pounds each because 10 was too much. To get this to work, I had to start by just standing there, and then doing the movements empty-handed a couple of times, before Emilie gave me the weights, for the first set; just picking them up and then trying for the position didn't work because I couldn't get stabilized.
It was nice having someone to check on my positioning and such. I'd been getting off-center when doing my hamstring bridge thing, in that I'd start with the roller straight across and my feet equally far from my torso, and it would gradually slide sideways. Emilie told me a way to avoid that (focus on bringing my legs toward me at the same rate, rather than think in terms of not slanting things). She also got me paying attention again to things like the position of my shoulders while doing lat pulldowns.
Cardio, 16 minutes, top heart rate 156.
Rolled out IT band etc.
[those by myself as usual, the rest working with Emilie and recorded from memory at the end of the hour]
Ab work with torso propped up on small ball, 3 sets of 10
Squats leaning on large ball, 3 sets of 15
Calf raises leaning on large ball, 3 sets of 15
Opposite arm/leg, 8 pairs (I had wanted to go for 10, but my wrists wouldn't allow for it)
Stood on foam roller and played catch (I'd missed this)
Lunges, 2 sets of {10 with each leg forward} This is another where Emilie helped me with proper form, specifically that the movement should be with the back leg. What I'd been doing, while concentrating on keeping the knees aligned relative to each other and the floor to avoid hurting anything, was okay but less useful.
Standing on balance platform:
Lat pulldown, 50 pounds, 3 sets of 12; one-foot, six each. This is less than I did the last few times, because in talking with
adrian_turtle about the elbow PT, it occurred to me that I might be putting too much strain on the elbow at the gym.Hug a tree, 20 pounds, 3 sets of 12
Back exercise, 27.5 pounds, 3 sets of 12
Biceps curls, standing on one leg on the ground, 7.5 pounds each hand, 2 sets of {5 on each leg} This was partly because we couldn't find a bosu for my usual biceps thing, but it's good to add some new things, little as I liked this at the time. 7.5 pounds each because 10 was too much. To get this to work, I had to start by just standing there, and then doing the movements empty-handed a couple of times, before Emilie gave me the weights, for the first set; just picking them up and then trying for the position didn't work because I couldn't get stabilized.