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

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