My standing desk converter is here! Now to put it to use when I teach.
This morning: I finished feeling like a million dollars. The back ached some during the day and the walks to and from the office were imperfect. But still..much improved.
What I did:
pull ups: 3 sets of 10 (sort of sloppy), 6 sets of 5 … in between:
3 sets of rows with the band, several sets of hip hikes, 2 sets of band walks, 3 sets of one armed rotator cuff moves
push ups: outside, 2 sets of 30 sissy, 1 set of 30 feet raised.
Inside: collection of stretches (McKenzie), twisted lumbar, light dead bug, spinal balance, 20 more push ups.
Basement: low dead lifts: 10 x 134, 10 x 184, 10 x 234
high dead lifts (8 inch), 10 x 285
The final set challenged me a bit.
Downstairs: I did one legged stand ups, (2 sets on each leg) and standing “knee ups” with a band (red)
Upstairs again: McKenzie, twist then 2 sets of 1 leg brides, leg lifts (side, behind the body) clam shells, dead bugs, prone knee raises (one set with legs lifted)
More McKenzie, piriformis leg stretch, twist stretch again.
The whole thing took 1:50, much of it was rehab. And oh, I did I feel great. Wish I could bottle it.
Reality: some lateral stuff to work on; left leg is still weaker.