Yeah, my left glute/IT band is a bit achy; wonder if those single legged chairs were too much. Certain this is not the back. It almost feels swollen.
Workout notes: I kept to the scheduled PT and the dead bugs, spinal balance and side leg lifts.
Pull ups: 50 singles on the 10, then two sets of 5 (wide, chin) with PT
push ups: 30 Sissy, 2 sets of 30 elevated, 10 deficit
The outdoor: included band walks, shoulder pt, knee raises, one legged sits. This all took about 40 minutes.
Indoor PT: 15 minutes.
Then 40 minutes of weights:
bench: 10 x 134, 3 sets of 5 x 174 (first set was the hardest)
rows: 3 sets of 10 x 60 each arm.
curls: 3 sets of 10 x 50
shoulder press/high incline: 10, 10 with 98, 10 with 103 (about right)
Still..ache in the glute/side.