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Feeling Great!

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I’m continuing to find improvement with my knee! Next week I’ll only be heading to PT once and as long as things are still going in the upward direction she shouldn’t need to see me again for a month, woo!! I’ve learned a lot during this process and I’m thrilled that not only did I manage to not lose fitness during my recovery period, but I’ve actually gained a ton of glute, hip, core and leg strength. I can’t say this enough, if you’re in PT do your exercises. Seriously. Your recovery is your responsibility. They’re not giving you exercises for their health, they’re giving you exercises for your health. Do them.

With that said, here’s my week in review of exercise. It was my “hell week” at work as we prepare for students to return to school so that included rolling out new machines on campus, reimaging the entire campus, rolling out six new servers and completely re-doing the server rack. In other words, it was a very physical week at work for me. I adjusted my workouts accordingly.

Saturday:

  • This was my “rest day”. I took Toby for a short hike and a swim at Burgess Pond. It was probably 45 minutes of activity and much more of just lounging. 🙂

Sunday:

  • 30 minutes doing intervals on the recumbent bike
  • 30 minute Barre Pilates class

Monday:

  • 30 minutes doing intervals on the recumbent bike
  • ZuzkaLight’s Kettlebell Series Workout #1 – I was particularly thrilled to get back to working out with Zuzka. This was the first time since I’ve been injured. I did have to substitute one exercise, but this was a fantastic workout. I’ll post the workout here (with my modification) for posterity, but for the record if you like high intensity workouts I really recommend her ZGym. It’s paid, I have no affiliation with her, but I’ve been doing her workouts for three years now and I love them! You can find many free workouts from her on YouTube.
    • 2 Rounds:
      • 40 Side-to-Side Kettlebell Swings
      • 10 Warrior Rows (LEFT)
      • Standing single-leg kick-backs x 12 each side (wearing 5 lb ankle weights)
      • 10 Warrior Rows (RIGHT)
      • 20 Clams
  • 20 mins yoga, focused on legs.
  • This was the day we loaded out all the new machines, mostly desktops. It was 8 hours of lifting and being on my feet. If I knew in advance that’s what my day was going to be I would not have done the above intense workout. Thankfully, my knee made it through ok!

Tuesday:

  • 15 minutes doing intervals on the recumbent bike.
  • 45 minutes advanced yoga. I didn’t go into it expecting it to be as hard-core a class as it was. After Monday I needed some recovery, but this was intense!
  • Another full day of being on my feet along with some lifting but not as much as Monday.

Wednesday:

  • 30 minutes doing intervals on the recumbent bike
  • Double-leg-lift w/ crunch x 15 (wearing 5 lb ankle weights on each ankle)
  • Side leg-lifts x 15 each side (wearing 5 lb ankle weights on each ankle)
  • Standing single-leg kick-backs x 15 each side (wearing 5 lb ankle weights)
  • Completely redid the server room solo. LOTS of lifting, crawling, bending, etc.

Thursday:

Friday:

  • 30 minutes doing intervals on the recumbent bike
  • 15 minutes restorative yoga
  • Gave 2.5 hours of deep tissue massage
  • 1 hour gentle yoga practice
  • I’m hopefully also going to do a round of my PT exercises today. The day is still young. 🙂

You may notice I didn’t climb this week. That was more due to my energy level this week and the amount I used my upper body at work. I’m looking forward to getting back to the rock gym next week!!

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