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I sort of expected Emilie to be running a little late, so I took my time with cardio and stuff. And then we had a good session, and I impressed her a little. With exercise/balance stuff, I mean, though she was also delighted by my offhand use of the word "fortnight" to refer to how long she'd been gone. [She was out of town for less than that, but I only see her once a week, so missing one appointment means a fortnight's gap.]
Cardio, 30:00, top heart rate 141
Elbow PT stuff with 2-pound weight
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Psoas, 3 with each leg
Ab work lying on small ball, 3 sets of 12 (I decided to try raising it from 10, since I've been doing sets of 15 of crunches with my feet up)
Squats, 3 sets of 15
Calf raises, 3 sets of 15
Balance work on the half roller: I showed Emilie tucking the other foot up against my leg (in front or behind) and she asked if I could do a tree (yoga posture). It turned out I could. This is where "fortnight" came in: I started doing that exercise, smoothly, she teased "you're just showing off" and I put my foot against the leg I was standing on and said "No, now I'm showing off" and explained that she'd been gone for a fortnight and I'd gotten bored.
Catch standing on the foam roller
Opposite arm/leg, 12 pairs
Lunges, 10 with each foot forward; 12 each
On balance platform:
Lat pulldown (round), 55 pounds, 2 sets of 12; one foot, 12 each
Hug a tree, 25 pounds, 3 sets of 12
Back exercise, 25 pounds, 2 sets of 12; one foot, 7 each
Triceps pulldown, 25 pounds, 2 sets of 12. My left elbow was hurting by the end of the second set, and we were out of time because Emilie had to teach a class, so we stopped after two sets and didn't go on to another exercise.
Cardio, 30:00, top heart rate 141
Elbow PT stuff with 2-pound weight
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Psoas, 3 with each leg
Ab work lying on small ball, 3 sets of 12 (I decided to try raising it from 10, since I've been doing sets of 15 of crunches with my feet up)
Squats, 3 sets of 15
Calf raises, 3 sets of 15
Balance work on the half roller: I showed Emilie tucking the other foot up against my leg (in front or behind) and she asked if I could do a tree (yoga posture). It turned out I could. This is where "fortnight" came in: I started doing that exercise, smoothly, she teased "you're just showing off" and I put my foot against the leg I was standing on and said "No, now I'm showing off" and explained that she'd been gone for a fortnight and I'd gotten bored.
Catch standing on the foam roller
Opposite arm/leg, 12 pairs
Lunges, 10 with each foot forward; 12 each
On balance platform:
Lat pulldown (round), 55 pounds, 2 sets of 12; one foot, 12 each
Hug a tree, 25 pounds, 3 sets of 12
Back exercise, 25 pounds, 2 sets of 12; one foot, 7 each
Triceps pulldown, 25 pounds, 2 sets of 12. My left elbow was hurting by the end of the second set, and we were out of time because Emilie had to teach a class, so we stopped after two sets and didn't go on to another exercise.