Day 20: Stepping up the ladder

(describes session on Friday, 9/11) Today was a great work out day. It had been over a week since my last session. My work schedule has been pretty crazy plus there was the Labor Day holiday. Today was a long day. Over 2 hours because it was crowded in there and they had me do pretty much every exercise I've ever done. I was dying in the beginning with my cardio because my ipod battery ran out and I really rely on them fast tunes to push me through. I get bored fast on a bike or treadmill. You know.

well today was extra special. Lately I've been seeing people using the agility ladder. I just sit there and stare and tell my trainer I can't wait to be able to do that one day. Well today was the day! After my 2 hours of training my trainer asked my physio if I should do some side steps with resistance and my physio looked at me and was like "Nah make her do the ladder". I instantly got a jolt of energy. I only did quick feet drills with no hopping just to get my side step coordination back. So I'm well on my way to my current mini-gol. To complete it I will need to do jumping drills with no pain and no inflammation. Wish me luck!


My Routine:

• 5 minute warm up on spin bike -
  
• 5 30 sec sprints x 30 second rest -
  
• 5 30 sec sprints x 30 second rest -
  
• 15 minutes running on the treadmill - iPod just died on me the second I stepped on. I was struggling, holding onto the sides so I wouldn't fall and pretending to hear the music in my head to keep me going.
  
• 30 x 3 quad sets with 5 second hold - the only table available had sun beaming on it through the sky light so this made the work out tougher.
  
• 60 pumps times 2 sets. Quad pumps on the table. Same position as quad set except heel is off the table. A lot more reps of this definitely worked my leg a good amount.
• Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - Hamstrings were tired.
  
• 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.
• 30 leg raises x 2 sets - really worked my quad out
• Shuttle holds x 3 sets - go through various holds.
  
• 20 heel raises x 2 - in between the shuttle holds. I was not getting rest at all with these
  
• Shuttle Bounding- 20 single leg bounds, 10 on the right, 10 on the left, 20 double leg bounds x 3 sets -My legs were tied so I was doing some wimpy jumps, but there was some Romainian lady next to me doing them and I had to show her so I picked it up a notch
• Pyramids on the Leg Press with Left Leg - 20 reps at 30 lbs, 15 reps at 40 lbs, and then 10 reps at 50 lbs x 1 set then trainer told me to up it by 10 lbs so I did 2 sets at 40,50, 60. It was a good muscle building type of work out. I did sets with my right leg as well to make sure I stay balanced.
  
• 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. 10 pumps up and down. Position 3 - reach through between legs, 20- reps. Then back to position 1 and 5 pumps, and hold 10 seconds while it burns! 3 sets of this. Another aide was working with me. He added like 5 extra reps to what I usually do and that bloody 10 second count at the end. He also pushed down on my hips as I did my squats so I had to work extra hard. The aide was complimentary when I finished. I guess I did good.
  
• 20 x 3 - Standing calf raises . This was my break time from the squats.
• NEW: Agility Bridge! Yay! He laid down the bridge and I did several exercises where you step in and step out while running up and back on the ladder. The first set was a bit slow while I tested out my knee and got my coordination back. The second set I was flying up and down the ladder. Even the trainer was impressed. Next time I hope they add hopping so I can see if my knee can take it.
  
• Trainer did quad and hamstring stretches
  
• Ice to go