New week at Accountability! #3
Monday, March 23, 2015
Crazy me, but I like Mondays. For me it is a reset for the week or from the weekend! So today I had my plan and have stuck to it thus far! I had a good breakfast and lunch, hydrating and have gotten in my workout and a trip to the Orthopedic Doctor for a follow up on my shoulder.
I am happy to say, that we are well on the mend and I do not need to go back to him unless my pain should come back with a vengeance. I have to ease back into my Golf and weights and I intend to follow doctor's orders, as I DO NOT want to be down for another 3 months of activity!
10 minutes on Elliptical to warm up with some variations in slope/grad and resistance
Yoga warm up for about another 7 minutes
Plank work (although not the best stick-to-it attitude on this today)
Medium Ball - legs curlingin (don't know what to call this. laying on back, raise hips, lower leg on ball, roll heals to butt, keeping hips as high as you can - and back out) 12 reps 1x
Single leg step up on box - 3x 10 reps with 20 lb weight over working leg
Single leg dead lifts ( one leg straight, on leg raises behind you to 90 degrees, 20lb kettle bell in hand of stationary leg - 1 row on left side with leg raised behind - use hips to pull back to standing upright) 3 sets 10 each side (no weight on right side)
leg press machine - 130 lbs 10 reps 2 sets; 1 set of 120lbs
leg press machine for calf raises - 3 sets 130 lbs
Finisher = 9 elliptical sprints of 30 seconds with 30 second rests -
Well, now that I have the "go" to work back in my upper body/chest/shoulders...I will be varying my exercises but GRADUALLY!!!