Mid-Week and It's Okay

I spent hours yesterday trying to get my new color photo printer to communicate with my laptop via WiFi. My old photo printer hasn't worked since before the pandemic so it's been more than 5 years. I took the old one to Staples because they accept e-waste, and then I ordered an inexpensive model from Canon. Not the best printer, but definitely affordable, and able to accept 13x18 paper. 

I can print images with a USB cable but that requires me actually sitting right next to the printer, and that's not something I always want to do. Especially since the machine is advertised as being WiFi accessible. Eventually, I get a dialogue window asking me for the printer password. Uh, since when do home printers have or need passwords? 

I put a call into the Canon service center, and after a good long (20 minute) wait with peppy piped-in Muzak, I get an actual tech on the phone. Who then walks me through the process of getting my printer recognized on our home WiFi system. That takes another 90 minutes. The tech tells me that I'm not the first person to call with this issue, especially since there is nothing documented about this included with the device. But apparently, a few years ago a law was passed that required manufacturers of WiFi connected devices to have randomly generated passwords. I had no idea!

Used to be you could enter the device's serial number as a password, but now it's a complete unknown, unless you know the secret number of taps to use on the WiFi button. Then the printer takes a few minutes and eventually prints out a sheet of info with the super secret password at the very bottom. Jeeze, you'd think this was an issue of national security. There's literally no documentation to tell the average consumer how to access this. You NEED to contact tech support. Or be satisfied with a hard-wired USB cable.

I get to the gym later than I'd like, but earlier than Monday. Today was a cardio day and I had access to all the machines I like to use. I saw a lot of regulars, people I haven't seen in a long time because they normally come earlier in the day. While my time on the elliptical wasn't quite as good as Monday, it's still over 2.8. Pull-ups were good this week for the first two sets. I didn't push it for the 3rd set and was satisfied with 15 reps. Cuz, I was really truly tired by then.

What's surprising is that I'm not sore at all from all those push-ups on Monday. Nope. Not even a little bit. Maybe, if I really pushed and made it to 75, I'd probably be sore. But I'm not supposed to be doing stressful movements like that, according to my glaucoma doc. So I guess not. I was so tired that I started to lose count when doing my standard push-ups. I think I got to 30 but I'm not sure. I got to a point, spaced out and started again and got to 10. So ten plus where ever the hell I was. Maybe 15, maybe 20. I don't remember. Ugh.

After air squats, I decided to see if I could still do side lunges. It's a staple stretch and it's been a long time. As long as it didn't aggravate my sciatica I'm okay with it. The knees were a bit stiff but in general it was an okay movement and nothing hurt when I did them. Tomorrow I'll find out whether there's any repercussions.

At home, I dug out my BB collars and tossed them into my gear bag, just in case. They're more bulky than heavy, unlike a spring collar. But at least I can secure plates to a bar should the one I want to use be unavailable. Always best to be prepared. Being an Eagle Scout mom has left its mark.

2 April 2025 12:22-2:23

Wednesday — All Cardio

Spring Cardio 

Precor elliptical #1

Program 3

Time: 30 + 5 (5544)

Distance: 2.82

Cal: 312

Avg Hr: 159-83, 186?!

New FB: 42-136

HGPU 19.5

Matrix StairMaster (R) 1:10-1:20

Manual timer 8+2 cool down

Minimum 5 minutes

Speed 5 (48-45) / 2 (36) / 1 (33)

Steps 439

Floors 27

Cal 66

Hr 106

HGPU 19

Life Fitness X-Trainer #4

Program Manual L1

Time: 12 (+3 min cool down) = 15

Distance: 1.36

Cal: 114

Avg Hr: 128-135

HGPU 15 (didn’t push it)

20 Hip Bridges

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 25 x 2

Bird Dog Planks 60s x 2

Push-Ups 30? Lost count

Arm rotations 20

Air Squats 25

Side Lunges (10 each side)

Neck stretch / Eye yoga

My Weather-Induced Brain Fog

The weather has been crazy lately, with me lighting a blazing fire in the wood stove last night to take the chill off and temps peaking today at 71F. There was heavy fog last night and early this morning, which always has an impact on my sinuses and gives me a fuzzy headache that's more brain fog than actual pain. It's very annoying. It makes it hard to focus on simple tasks and everything seems to take longer to do. But eventually I do get through my list...

Got to the gym really late today: it was just past 1 pm! Ugh. I managed to grab elliptical #1 just as Wind Breaker entered. Lucky me. I had been wondering what other cardio machine I'd be willing to slog through if the elliptical machines weren't available. I mean, there's always the cross-trainers but I limit myself to 15 minutes on them because I'm not fond of exiting those machines with numb toes and feet. I pushed myself really hard on the elliptical. And I got a decent result, meaning past 2.8, so I was happy. My FitBit was close to showing me a low battery warning so I just took it off and left it home on the charger. I'm starting to find it annoying to wear because it catches my sleeve when I need to push them up, which is quite often cuz I have short arms.

I'm running late so I'm doing an abbreviated workout today. One course of cardio. One set of pull-ups. Luckily I manage to match reps from last week. Twenty is a good number! Off to the Aerobics Room which is surprisingly  crowded. The Senior class has long gone but there are four people in there I've never seen before. I guess the weather was too iffy to exercise outside. Everything is pretty much routine, except for the push-ups that I told myself I'd challenge when I got bored. Today's an abbreviated workout so I've skipped two other cardio courses and two other sets of pull-ups. Good to go!

My push-up stance isn't standard classic since I have issues with my elbows and have to spread my hands fairly wide apart. That tends to limit the upward motion of the push-up but at least my elbows don't click and hurt afterward. I can push past 25 rather easily and I tend to move pretty quickly (if you remember previous posts from years ago where I videoed my push-ups). I didn't need to slow down until I hit the 43rd rep and then it was a tad more difficult. I made it to 50, and it didn't feel awful. I'll probably be sore tomorrow though. My glutes and hammies were sore again for two days after Friday's Walking Lunges. And oddly, so were my lats, but just a tad. I guess those pullover movements have some value. 

I take a quick pix in the locker room to see if I still have biceps after all these years of not doing any DB or BB curls. Of course, if I was leaner it'd be easier to see, but yep, still got biceps with just doing hammer grip pull-ups every now and then... Cool. The sun came out and my brain fog was gone by the time I left the gym. Win win.

31 March 2025 1:05-2:28

Monday — All Cardio

Abbrev. Brain Fog & Boredom

Precor elliptical #1

Program 2

Time: 30 + 5 (5598)

Distance: 2.84

Cal: 316

Avg Hr: 157, 188-85

New FB:

(1:43)

HGPU 20

20 Hip Bridges (1:55)

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 25 x 2

Bird Dog Planks 60s x 2

Push-Ups 50!

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga

Wall Squat 120 sec

Modifications

I finally made it back to the gym after unexpectedly needing to take yesterday off. When I had the chance to get my kitchen sink light fixed, I jumped at the chance. Even better that it was an electrician I know from both Scouts and the dog park. (He was off this week; when work is slow, the union rotates people so that everyone gets a chance to earn for a few weeks and are then furloughed for a week or more.) Better yet, he had a new ballast in his car and could replace the one in my fixture, which has been there since 1992. 

I asked what I owed him for parts, time and labor, and he said no charge. OMG! All he needs is my husband's help and advice with the Scout Troop he's agreed to lead, at least until his own son ages out at 18. Since my husband had really gotten into Scouts to the point of earning the Wood Badge, he has a big binder full of Troop planning guides and tips. My husband is doubly thrilled to go with the Troop to the 61st Annual West Point Camporee in a few weeks.

I had to stop off at my kid's dermatologist to pick up some refills for his acne. I'll be mailing a care package out tomorrow with his new aligners from his orthodontist, and the shower comb he forgot in the bathroom, and whatever else I can stuff into the package. I got to the gym well past noon and the parking lot was crowded! Uh oh! There was an unfamiliar person on elliptical #3 but #1 was clear so I was good to go! I did want to change things up though so first thing is to shorten the time to 20 minutes (from 30) since cool-downs are always 5 on this machine. And I did the Interval program last Friday, so that's what I did today. Not that my body would've remembered that. It was godawful hard.

Wind Breaker shows up just as I'm wiping down the elliptical (cuz I'm done). I'm pleasantly surprised when I get 20 reps for hammer-grip pull-ups. Yaaay me! Then off to the free weight area. It's moderately crowded and both Nautilus benches are in use. Ugh. Plan B is to use a regular flat bench for BB triceps work (skull crushers and rip skulls), and some DBs for Lateral Raises. And the only 30 lb solid state BB is being used by a guy alternating between DB curls and wrist curls with the BB. I grab the 20 lb BB and spend a few minutes looking for all the loose disc magnet weights that are stuck to various racks and pieces of equipment. It's either that or do something else entirely. I could always look for the V-bar handle and see how I fare with the cable push-downs. Haven't done those in years!

 

I do manage to find two 2.5 lb disc magnets and four 1.25 lb ones. That's the additional 10 lbs I need and I'm happy that the magnets stay on the ends of the BB as I do the triceps routine. I'm still amazed that it's so much easier to do 24 alternating reps per set (Skull Crusher/Rip Skull) than it is to do 12 rep sets of Skull Crushers followed by another 12 rep set of Rip Skulls. After each superset, I get up and do a set of standing DB Lateral Raises. 

To those who wonder why I don't grab an EZ bar and slap some small plates on it: the EZ bar is about 15 lbs, so I could put 7.5 lbs on either end, but then I'd need collars to keep the plates on. And I literally cannot use the spring clip collars because my hands and fingers are too small to squeeze the clips open! (I cannot emphasize how annoying and impractical it is to have such small hands and fingers!) When I was younger and lifted heavier, I actually invested in collars I could manage. They weighed 1/4 lb each and I kept them in my gear bag. Yes, I still have them, and should I ever return to lifting more frequently, I'll dig out my Rogue collars. But I'm not lugging them around on a lark. 

I was a bit worried about push-ups when I entered the Aerobics Room, but those were fine. Actually, everything was fine. So much that I decided to finally do Walking Lunges across the room and back. And that was fine, although I have to say that these green Saucony sneakers are my least favorite out of all my exercise footwear, mainly because they are the most likely to be uncomfortable at any given moment. 

Which meant I almost fell over a few times because my forward foot didn't always land flat and square. Some days my other sneakers feel tight or the ankles are too high or the innersole feels wrinkly. But this pair feels just a bit narrower than the others so the sides of my feet are annoyed. Not consistently, but enough. I don't wear this pair very often, but they might still be the next pair to get "donated." It's too bad cuz Saucony used to be a reliable brand, but it's off my list now.

28 March 2025 12:36-2:11

Friday — Mixed Workout

Precor elliptical #1

Program Intervals

Time: 20 + 5 (3360)

Distance: 1.95

Cal: 208

Avg Hr: 146, 198-95

New FB: 44-121?

HGPU 20!

No available Nautilus benches

Rip Skull/Skull Crushers

20+5+5 x 12/12 reps x 4 sets

   alternating shoulders & triceps

DB Laterals

10 lbs x 15

15 lbs x 15 x 3 sets

20 Hip Bridges 

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2

Push-Ups 30

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga

Walking Lunges 21/21

Spring Again

It has been cold enough for ice to form in the outdoor water bowl at the dog park, but that was temporary. In the upper 30s early in the morning, but warming to mid-50s by the afternoon. It rained all day yesterday and there was still a heavy blanket of fog this morning. My dogs were unhappy that no one else was the park, not even cars parked in the distant lot, and no one walking their pups along the walkways or running them on the ball field adjacent to the dog park. It was eerily desolate, except for all the bird songs.

I spent the past few days trying to organize my kitchen better (tossing out dozens and dozens of plastic take out containers because how many do you really need?) and trying to facilitate adoptions for my late cousin's two cats. I think a friend of mine from HS, who had a rudimentary relationship to my cousin while not actually being related, will foster one cat and have a family friend adopt the other one. The cats are not bonded to each other, were both rescued as ferals off the streets separately, and are both 98% black. It's been said that black cats and black dogs have the worst chances for adoption once they get put into the shelter system so we're all trying to avoid that situation.

I got to the gym later than I'd like after doing a few errands. It wasn't crowded at all, probably because the sun came out and it seemed nice outside. I hadn't been paying much attention to the FitBit so I was surprised to see those alarming orange words on its face: LOW BATTERY. I took the bracelet off after the first cardio session and tucked it into my gear sack. There's no point to wearing it if it's just going to buzz about being out of juice.

I managed to make it to 2.8 and that was satisfying. Better yet was making it to 18 reps for two sets of pull-ups. I had intended to attempt a third set, but the Stretch Cage was occupied by the time I was done with the Life Fitness cross-trainer. And I just don't have the patience to sit around and wait for it, so off to the Aerobics Room to finish. Thoughts of maybe attempting that third set afterward danced around in my head, but by the time I exited the Aerobics Room, the gym itself was filled with HS kids everywhere. Literally everywhere. Like it was a clubhouse. Which, maybe it is.

Meanwhile, I sent my sister a birthday gift and she sent me a pix of herself holding a very large 18-month old child: boyfriend's son's "new" baby. So I guess my sis is a gran now and they are babysitting while the younger family visits. What I really noticed, though, was the salt & pepper of her hair. Cuz she's younger than I am. But my brother also has a lot more gray than I do. His mother-in-law has jet black hair in her 80s, which she attributes to eating black sesame. I dunno; maybe she puts that in her hair?  I have gray hairs too, but not nearly as much as my younger sibs. Just lucky I guess.

25 March 2025 12:31-2:30

Tuesday — All Cardio

Spring Cardio 55°F

Precor elliptical #1

Program 1

Time: 30 + 5 (5468)

Distance: 2.80

Cal: 308

Avg Hr: 152, 182-78

New FB: LOW BATTERY!

HGPU 18

Matrix StairMaster (R) 

Manual timer 8+2 cool down

Minimum 5 minutes

Speed 5 (50-45) / 2 (36) / 1 (33)

Steps 427

Floors 26

Cal 65

Hr 131

HGPU 18

Life Fitness X-Trainer #3 

Program Manual L1

Time: 12 (+3 min cool down) = 15

Distance: 1.35

Cal: 115

Avg Hr: 120-127

   Skip HGPU 15 (occupied!)

20 Hip Bridges 

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 25 x 2

Bird Dog Planks 60s x 2

Push-Ups 26

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga

Thrice this Week

Temps have dropped but that's to be expected for mid-March. It's a volatile month weather-wise. Enjoyed some mid-60s and now a plunge into the 30s. I guess the peepers have gone back to sleep. I'm not putting away my winter gear until May. Today, I put my parka on when I headed to the gym. Last week all I needed was a hoodie. There's definitely more people inside today but I'm still able to use Precor elliptical #1.

This will be my 3rd day at the gym this week! I'm trying to be more consistent, but I'm tired. Part of that is, of course, my lack of sleep due to discovering a new and entertaining limited series on Netflix: The Residence. I was bored last night and channel surfing. I like crime comedic mysteries and this promised to be one. Once I started watching, I was hooked by the snappy dialogue, great casting, and the mesmerizing special effects that had the audience zooming and zipping in and out of various rooms in the White House. (It reminded me of the really awesome holiday video post from the Biden White House this past December.) All this meant that I was up a lot later than I had planned.

I cut myself some slack as well as the cardio time by 10 minutes. And then I changed the program to Intervals, with me actually pedaling slower during the troughs and as fast as I could manage on the peaks. Halfway through, I decided that I needed to pedal backwards during the peaks but not the troughs. For the cool down, pedaled backward the entire 5 minutes. It felt harder than I'm used to and I just miss the 2 mile mark. My only solace is that I was actually able to increase my pull-up reps by 2!

The free weight area is more crowded than I'd like and I wonder if there's a school holiday. My town had schools closed for a special teacher training session. Not sure about the next town over since it's a different school district. I do my standard DB Shoulder routine without any issue, although my right shoulder has been a tad twingy lately. But by the end of the routine, the shoulder felt okay. 

I enter the Aerobics Room and there is one person already there. I don't understand why people insist on taking a mat and placing it just a foot away from the pile when there is an entire empty room. It means that anyone else who wants to grab a mat has to gingerly pick their way around this person and their stuff littering the floor. Do they think this is home base and if they lay their mat down further away, they'll get tagged out? It really feels like laziness. But good god, you're in a freaking gym to exercise. Maybe walk a few yards out?

21 March 2025 12:08-1:53

Friday — Cardio and then some

Spring Temp Drop

Precor elliptical #1

Program Intervals

Time: 20 + 5 (3508)

Distance: 1.99

Cal: 216

Avg Hr: 138, 180-85

New FB: 44-135

HGPU 19

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys

10 lbs x 25/15/25

15 lbs x 25/15/25 

20/15/20 x 26/15/26 x 3

20 Hip Bridges

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2 

Push-Ups 25

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga

Wall Squat 120 sec

Early Spring Means Empty Gym

The little peeper frogs have been singing full blast for the past several nights. It's a definite harbinger of warmer weather. I've also seen robins running across the grounds and perched in trees that have yet to bud out their leaves. It's warm enough that the back doors to the gym are wide open for additional air flow, and the gym has barely a dozen people in it. I get to choose elliptical #1 and just manage to log 2.8. It's a regular day, so I'm doing the full cardio routine: three cardio sessions and three sets of pull-ups.

I'm so tired by the last cardio set that I can't make it to rep 17. I'm just happy to have made it past a dozen. I know that if I had held back on the cross-trainer I'd have more energy for pull-ups. I was just too tired to fight for two more reps. I really need to go to sleep earlier and log in more than a bare 6 hours. But even on days I get to the dog park late, it's hard for me to sleep more than 6 hours. Until I can't take it anymore and crash on the sofa with dogs on either side...

By the time I get to the Aerobics Room, I'm really tired and the room is refreshingly cool. The Senior Class has been gone for a few hours. And when I get to push-ups, I struggle getting to 25 without feeling my back wibble. To me that's kind of shocking, although intellectually, it shouldn't be. Do 35 minutes of cardio and a set of pull-ups, and everything afterward is cake. Part of me wants to see if I could make it to 50 push-ups and some point I'll probably give that a go. Preferably after a few days off.

Here's a short flick of peepers in case they're not endemic to your locale.

19 March 2025 12:19-2:18

Wednesday — All Cardio

Spring Cardio

Precor elliptical #1

Program 3

Time: 30 + 5 (5474)

Distance: 2.80

Cal: 309

Avg Hr: 148, 190-75

New FB: 56-139 no sleep data

HGPU 18

Matrix StairMaster (R) 

Manual timer 8+2 cool down

Minimum 5 minutes

Speed 5 (50-45) / 2 (33) / 1 (29)

Steps 431

Floors 26

Cal 65

Hr 125

HGPU 17.5

Life Fitness X-Trainer #3 

Program Manual L1

Time: 12 (+3 min cool down) = 15

Distance: 1.42

Cal: 116

Avg Hr: 119-124

HGPU 15 (tired from x-trainer!)

20 Hip Bridges 

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 25 x 2

Bird Dog Planks 60s x 2

Push-Ups 25

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga

On Grieving

I had planned to go to the gym last Friday, on my birthday, but I had to field so many phone calls for my kid's upcoming medical appointments that I ran out of time and almost missed my opportunity to order the pie I'd been fantasizing about for months: white clam pizza with added clams, spinach and fresh garlic. There is one pizzeria two towns over that makes a really good pie and they had three out of four items. No one seems to offer fresh garlic anymore and I don't know why. It's not like it's exorbitantly expensive, or unpopular. In the end, I ate the first slice in my car, and the next slice I crushed my own fresh garlic cloves to add as a topping. 

My cousin as a child

Saturday, the Ides of March, was promising to be a pleasant day when I got a call from a cousin on my mom's side of the family. We literally never talk, call or otherwise are in any communications, so I knew this was bad news. The only cousin on my mom's side that I'm sort of close to lives in Brooklyn, in her Chinese grandmother's house. And she had passed away last week from a massive heart attack. She lived alone with her cats, never married, had no kids, and was retired from her job at Mt. Sinai hospital. Her Chinese grandmother was her father's mom (and my grandmother's twin sister). Her mom was part Sioux, and her grandmother, Rosebud Yellow Robe was noted in the history books as a daughter of Chief Chauncey Yellow Robe who negotiated a treaty with Grover Cleveland. Rumor has it that Rosebud's second husband Al Frantz worked with Orson Welles and might've had a hand in the infamous last words of Citizen Kane.

Karen

My cousin Karen was a few years older than me but we stayed in touch via social media. She'd been to my wedding, and a summer party when my kid was a wee tot. Her aunt knitted us a baby blanket, much the way my grandmother would've back in her day. We still have it, of course. And while I'm not completely surprised that she had health issues, I had no idea that she would die so suddenly. A massive heart attack from a blocked stent is what I was told by her closest friend who was also her Emergency Contact. Other cousins are traveling from upstate to feed her cats and try to figure out about the house. It's a big mess. 

And I'm so sad. I have all these stories my mom would tell me and my siblings about her best friend, Buddy (Karen's mom) who showed her the wonders of Greenwich Village, collected gingko nuts to make into necklaces, but who also suffered from severe mental illness, in part due to the ECT she was subjected to when her husband (my mom's favorite first cousin) died in a horrible auto crash (there were no air bags back then). She had freaked out and smashed all the glass baby bottles (my cousin was just a few months old). 

Buddy confessed to my mom that after "treatment," she became afraid of everything, lost so many memories. My dad didn't like her, but he was a snob, which meant he really didn't like anyone, especially anyone my mom found interesting. My mom would try to keep in touch but this was before cell phones and the internet. Aunt Buddy became reclusive, and a cat lady. When I lived in Brooklyn, sometimes I would run into her pulling her shopping cart to the Pathmark supermarket miles away to buy cheap cat food, while wearing flip-flops in the dead of winter.

Rosebud Yellow Robe

My cousin Karen had a lot of demons. When her grandmother Rosebud passed away, she became a recluse herself. With the support of family, she eventually recovered in bits and parts. But she's gone now, and I feel such sadness, as if all the stories from my mother's side are all falling into a black hole, sucked into a giant void, never to be seen again. There is no continuation to Karen's story. No light emanating forth, no powerful X-rays escaping. I think this is grief. Or at least, this is my grief. 

I make it to the gym on a rainy, windy St. Patrick's Day but it's for the bare basics, a super abbreviated workout. Cardio, a set of pull-ups, and core exercises done not in the Aerobics Room (because there's a Senior class in there), but at the entrance where the "functional" gym equipment is. I'm not too upset that I only get 2.78 on cardio because I do get 17 at pull-ups and probably could've squeezed out another half or two, but I'm in a hurry. 

And because I've only done one set of pull-ups and only one course of cardio, the push-ups and air squats are surprisingly easy. So easy that I knock out 30 reps of push-ups and could easily have gone on for longer. And then I have to bolt back to shower and change. Cuz I have to take my kid to a doc appointment, but first I have to go home and wake him up! 

No gym tomorrow as we had to rearrange our schedule now have two appointments back to back. Maybe we'll catch a $5 Tuesday movie after that's all done... 

17 March 2025 11:52-1:00

Monday — Very Abbrev Cardio on St. Pats

Precor elliptical #1

Program 2

Time: 30 + 5 (5394)

Distance: 2.78

Cal: 306

Avg Hr: 146, 186-65

New FB: 44-142

HGPU 17

20 Hip Bridges 

Piriformis/Hip/Pencil Stretch

DeadBugs 20 x 5

Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2

Push-Ups 30

Arm rotations 20

Air Squats 25

Neck stretch / Eye yoga