Yesterday, Melissa totally kicked my butt, again! My quads are feeling much better, but last workout she had me do side lunges. Well, I was so sore over the weekend, that I was unable to do my homework. I only got in one run 🙁
It was also a short time period between seeing Melissa last week and this week due to a trip I’m taking to the ol’ homestead, which gave me fewer opportunities to workout.
Enough with the excuses, already.
Yesterday, Melissa gave me some excellent exercises. Starting with FIFTEEN push-ups! Yes, 15!!! Then we moved onto a curtsey-like lunge, where I lunge back and toward the side holding me up. These work your abductors, and boy can I feel it today! I was worried that when it came time for my left foot to hold me up, it would not be able to. However, the left foot did just fine! I couldn’t really tell a difference between it and the right foot. Hooray!
Next, I did some more squats with a dowel that I bring up from my hips to even with my shoulders out in front as I squat. Not bad. Finally, a little hamstring using the balance exercise ball. I place my ankles on the ball and come into a plank. Then, I roll the ball up to my butt. Once there, I hold and raise one leg with knee bent off the ball. Hold for 30 sec. each side. The left side felt like it would charley horse in the last 10 sec, but the right side felt fine.
Now, rinse and repeat three times.
The last half of the workout was more archers with more weight 🙂 Then, one-arm fly laying on floor with legs at 90 degrees and opposite arm (not doing fly) out to the side palm down to balance. Next, on the balance exercise ball roll down to ball under shoulders in bridge with feet on floor. Using 15lb weights(!) I did the hip/glute exercise from two weeks ago. I love this exercise because it really does a good job of getting at my glutes without hamstring issues. I remain in the bridge on the ball and take my 15lb weights to do the skull crushers and tricep press. This was difficult, but I could do it!!! 15Lbs!!!
Finally, I did some shoulder rehab, while in side plank with abductor leg raises after, still in side plank.
Whew! What a workout. Today, I my hamstrings are a little sore with a small dose of sciatica in the left hamstring. Not too bad. A few slump stretches should help that. I do have a pain in my low back/hip. I am trying to decide if I need to go see Dr. Larry before I leave for home. The problem is that I’m getting on a plane, which will very likely undo anything Dr. Larry does. Hmmm.
Well, kiddos, that’s all for now. Until my next run in a few minutes 🙂
Tags: chiropractor, hamstrings, left sciatic nerve, personal trainer, push-ups, success