Day 14: I'm going Bananas

(describes session on 8/13)
Bananas! They did the trick. I was able to get through the first part of my session without getting queasy. And they added even more cardio work so thank goodness I was gastronomically ok. The aide did not have a lot of clients again so he was pushing me pretty hard. At the end of the session he consulted with my physio and all was good news. My strength is good. I am getting through all my exercises without troubles and I have not had a lot of pain. Next week he was going to change up the routine, adding running and more intense exercises. Wooo hooo! Back to GOL!


My Routine:

• 7 minute warm up on spin bike
• 7 30 sec sprints x 30 second rest
• 7 30 sec sprints x 30 second rest - The correct position is to just lift your bum out of the seat but still sit back as if you were in it. I was able to get through these without feeling sick. It was really strenuous, but was able to almost do all 7 at 25-30 seconds.
• NEW: 10 minutes fast walking on the treadmill. - I am so happy that I was not nauseous otherwise the treadmill would have been a bad idea.
  
• 20 x 3 quad sets with 5 second hold - Not too bad.
  
• 15 x 3 quad set with 3 second leg raise - was fine
  
• 40x10x30x10x20x10 times 3. Quad pumps on the table. Same position as quad set except heel is off the table. Hold 10 then pump 40 then hold, then pump.... All the while keeping your biofeedback reading at maximum activation.
  
• Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - I kinda cheated in the first set, but the aide was quick to correct me for the next 2. Yikes!
  
• Side leg lifts - On my side, position 1 is my left leg out straight and I push up on aide's hand for 15 second count then do 15 pumps with the weight of his hand on my leg giving resistance. Position 2, same thing except leg is bent 90 degrees but knees still aligned. Position 3, bring knee into my chest and do leg lifts. Do this for 3 sets. This was burning a lot. I did not get the breaks I usually get so I was really trying hard.
  
• Shuttle work - on my back with leg up on vertical platform doing holds near 90 degrees. Did a few full range pumps. Holds were tough to maintain. The aide was on me for these with no real rest.
  
• 20 x 2 - Calf raises on the shuttle. This was my break time from the holds.
• 20 x 3 - bounding on the shuttle. Meaning I do jumps. I'm horizontal on the shuttle so I'm not landing with 100% of my weight. As you jump you have to hold your legs horizontally and absorb the impact as you land. This worked my abs more.They were engaging to help stabalize me during this exercise.
  
• NEW: Single leg bounds, 10 on the right, 10 on the left repeat each side. 3 sets of these. He upped it by 5 reps per side. I mean they are not shy about adding new things every session.
  
• Standing calf raises - 15 x 3 sets.
  
• Squats - position 1 - squat arms crossed but pointing outwards from my chest. Hold here and then 15 pumps up and down. Position 2 - Deeper squat, stick that booty out and put arms out superman style, but still keep the back straight. 5 pumps up and down. Position 3 - reach through between legs, 15- reps. Position 3 got easier. But that new bounce is no joke! Put my hands on the ground and pump bum up and down. I swear I should have been hearing some hip hop to be doing these bounces. :) Back to position 1 and hold x 3 sets.
  
• Ice to go