week 24

tuesday, jan. 24.
stairmaster - 10 minutes.
stretching.
exercises - step ups: 24" block (3 x 10). balance: single leg bosu throws w/#2 (30), double leg squat throws w/#3 (10 x 10). then chris taped my knee. single leg hops for distance. single leg hops for speed. skips. double leg broad jumps for distance. door jumps (2 x 30). squat jumps (2 x 10). single leg stick squats (3 x 10). floor touches (36). leg press: double leg 7, 8, 9 plates (20, 15, 10); single leg 4, 5, 6 plates (20, 15, 10). hamstring curls: 15, 20, 25 lbs (20, 15, 10 - tired). leg extension: 10, 15, 20 lbs (20, 15, 10 - felt good today. not much pain.). shuttle: 3 bands, single leg jumps (3 x 10). calf raises (3 x 15). step downs (2 x 10). wall squats (3 x 1 min). chris threw a little teeny disc with me today in the gym periodically when she didn't have to pay attention to anybody else. i thought barbara was going to kill us a few times. martin was in today, too. he left early on in my workout.
treadmill - 0.75 mi at about 5 to 5.5 to 6 mph at the end.
flexion - butt touch. whew.

friday, jan. 27.
stairmaster - 10 minutes.
stretching.
exercises - step ups: 24" block (3 x 10). then chris taped my knee. balance: single leg bosu throws w/#2 (30), double leg squat throws w/#3 (10 x 10). single leg hops for distance. single leg hops for speed. skips. double leg broad jumps for distance. door jumps (2 x 30). squat jumps (2 x 10). outside: figure 8s, baby cuts, circles (cw and ccw) - 4 of each thing. single leg stick squats (3 x 10). floor touches (36). line jumps: forward/back, side/side, diagonals, cw and ccw box (10 each). leg press: double leg 7, 8, 9 plates (20, 15, 10); single leg 4, 5, 6 plates (20, 15, 10). hamstring curls: 15, 20, 25 lbs (20, 15, 10). leg extension: 10, 15, 20 lbs (20, 15, 10 - felt pretty good today, too). shuttle: 3 bands, single leg jumps (3 x 10). david was encouraging me to try and hit the back bumper, but i couldn't do it single leg. calf raises (3 x 15). step downs (2 x 10). wall squats (3 x 1 min).
treadmill - 0.75 mi at about 5 to 5.5 to 6 mph at the end.
flexion - butt touch. i think i got to within a couple inches on my own, so today wasn't SO bad.
i went for the record today - done with the workout in 2 hrs 10 minutes. then ice was still about 15, so i still didn't get out of there until 2.5 hrs.