oct. 26 - week 11.

pt on weds. oct. 26.

bike - 10 minutes.
stretching - yes. hamstrings, calves, IT bands, adductors, quads, hip flexors, yes, i love getting stretched.
exercises - straight leg raises: up - 5 lbs (30), 7.5 lbs (20), 10 lbs (15), to either side - 5lbs (30). leg extensions on the wedge: 10 lbs (20?). it was a little hard at first (more weight), but i got used to it. leg extensions off the table: 10 lbs... i think i did about 10-15. balance: single leg stance on the airex foam while doing 3 way throws (30 each way) against the trampoline with the 2nd ball. what's in those things anyway. goo? leg press: i think i did 20 at 2 plates and 15 at 3 plates... or it could've been 15 and 10. can't remember. a mini pyramid. shuttle: 4 bands and the balance disc - 3x10. it scares chris when i switch over to my left leg and actually push off the platform, but i did some of those to get my left leg working. 4 way hip: 20 each direction. calf raises: 3x15 - i think i had to finish off the last 2 sets with my left, but only a few each. i did some calf raises with my left, too, just for good measure. mini squats: 30. TKE: grey band (15). crab walk: the way this works is kinda funny. you put your ankles inside a loop of light grey theraband and squat slightly, then put your hands out in front and take steps as big as possible (like shuffle steps, but not actually leaving the ground) to one side, then back the other way. the butt muscles get worked, and you really feel the burn as they fatigue after there and back. i did the manual hamstring curls with chris, too... but i can't remember if we did them after the water or before. before, i think. and i can never count those because it's probably the thing i have to work hardest on... so maybe something like 30? they single handedly make me tired and sweaty.
hydrotrack - walked a mile, starting at 2.5 mph and moving up to 2.8ish. i think it took me about 20 minutes. maybe a little more. squats in the water (45).
flexion - 125. at first, chris measured, and said that i needed to pull. so i did, and she pushed down on my hamstrings (which were activating to push against the stretch) to try and get them to relax. i don't think it was working. then she put her shoulder to my leg and made my knee bend more. we were on the side with the mirror, so i could watch my own torture. chris soon held my left leg down with her other arm (the one not pushing down on my hamstring) so i wouldn't kick her in the head. smart. she held it for a bit. then had me hold there with the green thing so she could measure.
extension - the chair isn't worse than the flexion, but it's not much better. i worked on the sudoko that's been kicking my ass all week. no revelations.
after getting out of the chair, i always have trouble walking. i think it's the flexion/extension combo one after the other that's the trouble.

headed to sarasota wednesday evening (kate dropped me off at marta). i finally finished the sudoku. i think on the flight down. either that or right before going to bed.