Today, the kids and I headed to the JCC.  We were under a bit of a time crunch since we had to meet a contractor at our house at 11am.

My goal was two fold: let the kids play and do my physical therapy exercises

Here’s the workout:

  • 20 minutes on the stationary bike at an easy pace
  • ankle pumps, 2 sets of 20
  • quadriceps sets, hold for 5 seconds, 2 sets of 10
  • knee flexion, 2 sets of 10
  • straight leg raise, 2 sets of 10
  • clam shells with resistance band, 2 sets of 20
  • sit to stand (like squats), 2 sets of 10
  • calf raises, 2 sets of 15
  • single leg balance, 3 times
  • step ups, 2 sets of 20
  • bridging, 10 times

I’m a bit sore in the quads and that’s better than being sore in the knee.

Next up: arm workout and pool exercises in the morning

1/2c oatmeal, 1c milk, cinnamon, apple, peanut butter
Morning Snack
2 handfuls of cashews
3 tortillas w/fajita veggies/meat/cheese
Afternoon Snack
worst dinner out at Moxie's
wilted onion, tomato, lettuce salad with dry chicken breast on top
2 Great Harvest honey wheat dinner rolls w/whipped butter
Late Snack
orange juice
 Posted by at 10:18 PM