Taking It Easy Friday

pockets!

I got a confirmation email this morning about the "Salamander Stroll" scheduled for tomorrow morning. It was reassuring to read an admonishment regarding proper footwear and clothing, long sleeves, long pants, insect repellent and sunscreen, water and a packable lunch with a carry-in/carry-out policy. 

Years ago, I was on a Scout hike where a parent showed up wearing bejeweled, thin-soled sandals more appropriate for the poolside than a trail trek. I don't know what she was thinking. (That family didn't last long in Scouts even though we tried very hard to encourage their participation.) If anyone shows up tomorrow wearing leggings, I'll probably smirk to myself because even though BSA Scouts now sells leggings for female members, I doubt if they're recommended for camping or hiking. But I have seen the Amazon review post of a large woman falling and rolling down a rocky hill and remarking that the leggings were still intact. And then she claimed to have purchased more because they were indestructible. 

I didn't notice any soreness from Wednesday's workout until I reached overhead during Dead Bugs in the Aerobics Room. Those triceps feeling a teensy bit tight. Cardio was fine although the gym seemed a bit warmer than usual. What I didn't expect was my fingers to be sore and tired, and that reduced my rep count down by 3 on the pull-ups. I got less steps on the Stair Master too, but that's arbitrary since all I do is set the timer and the level (speed). The machine itself speeds up or slows down all on its own so the step count will be different. It says my HR is way up there at 169, although not as crazy as the elliptical reading 209. Of course, the FitBit says "Calm the fuck down, your peak HR was only 144 today." That makes more sense. 

I wore new gym pants today, the pants that cost me as much in hemming as it was to buy them (I bought them at a steep discount). I like them because they're soft, drape nicely, have wide legs like palazzo pants, and most importantly, they have pockets! However, I will not be wearing them to go hiking, especially since I'll need to douse myself in DEET or picaridin because it's baby tick (nymph) season and Lyme disease is endemic to the area. Synthetics should not be doused in bug repellent chemicals if you want them to last. 

good lighting

I've become quite enamored of a newly discovered TV program called Your Friends & Neighbors with Jon Hamm. I hadn't actually watched Mad Men when it was popular and have only started the first season, but I know who Hamm is, mostly from his role as Gabriel in Good Omens with David Tennant and Michael Sheen. That was an excellent show and I'm excited to watch Season 3 although it's been abbreviated to a single 90-minute episode. Yeah, I probably watch waaaay too much TV... 

10 April 2026 1:27-3:19

Sunny Friday Before a Hike

Basics w sciatica & allergy

Precor elliptical #1 (2:05)

Program 3

Time: 30 + 5 (5412)

Distance: 2.78

Cal: 306

Precor HR: 150, 209-92

Fitbit: 44-144

HGPU 16 (Tired fingers!)

Matrix StairMaster (R) (2:18-2:31)

Manual timer 11 + 2:12

Speed 5 (49-45) / 2 (36) / 1 (29)

Steps 586

Floors 36

Cal: 88

Hr 169 (!)

12 Piriformis/Hip flex (2:43)

12 Hamstring stretches

DeadBugs 20 x 5 (sciatica)

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2

Arm rotations 20 (foot tingling)

Push-Ups 25 (legs shoulder width)

Air Squats 25

Neck Stretch / eye yoga

Muscle Memories

Love pockets!

I'm beginning to think that my body really needs 4 days off to feel recuperated. I meant to go to the gym on Monday but my eyes were so swollen and the rims of my lids burned with every eye drop application, so I called my glaucoma doc and got an appointment for that afternoon. Apparently, having an allergic reaction is considered an emergency. I slotted 30 minutes to drive there, knowing that the road I normally use would be closed due to a drainage culvert being replaced. Unfortunately, the main road where all traffic was being funneled to, was also suffering from road work! It took me 20 minutes just to leave town, and I was really late to my appointment. 

Still residual swelling

The doc said that the latest drop I'd been taking was known for delayed allergic reactions, stating that one patient had been on it for a year before suffering enough to call it quits. I'd managed almost 3 months. Now I have an Rx for prednisolone to reduce the swelling for the next 4 days, then start with another old drug, Travaprost. Except the CVS has the prednisone but no record of the second Rx. Finally, I get a second notice but it's for latanoprost, which is in the same family as Travaprost, but not quite. Ugh. I call my doc's office. Someone will get back to me. But they never do. Never. I'll have to call again to find out if I'm waiting for a new Rx, or if I should use what's been stocked. 

I get to the gym and am very happy to be able to access elliptical #1. Afterward, I get a decent set of pull-ups and don't quite make it to 19 only because my right shoulder is twinging. My joints are finicky like that. I do a few minutes on the Stair Master and realize that the free weight area is really empty. Which means I can grab a bench and the 30 lb BB as well as a few DBs. I haven't done a triceps workout in months and almost forget how I'm supposed to do this. 

Happily, muscle memory kicks in once I lay down and get the bar positioned over my chest. Touch my forehead the first rep, then reach past my head for the second rep. That's a one count. I do this 12 times for three sets. At first, my left elbow clicks and aches a bit but warms up and by the end of the routine, there's no pain whatsoever. I'm really pleased that my sciatica is not an issue at all while doing this. (At this point, I've actually forgotten that I have sciatica! I credit the Step machine for that.) As filler between tricep sets, I grab some DBs and do lateral raises and then seated DB Alt Curls. Kids are starting to filter in but since Spring Break is over, and it's brightly sunny outside, it never gets very crowded. 

BSA pants & belt

The Aerobics Room is empty and ice cold. I know push-ups might give me trouble cuz of the triceps workout, but I make it to 25. Everything else is as anticipated, with Dead Bugs causing my sciatica to flare up, and Bird Dog planks making my foot go numb. I've been taking ibuprofen in the morning before taking the dogs to the park just because the ache when I wake is more than annoying. 

Still, I signed up for a "salamander stroll" through the Cornell Cooperative Extension to explore the Clearpool Model Forest on Saturday. It's a family thing so I'm sure there'll be a lot of little kids. If I'm actively walking through the woods, I should be okay. And because I hate being unprepared, I started looking for my hiking boots today (found them!) and pants that aren't stretchy knit fabric (bad for thorns and brush) that still fit me. 

511 work pants

Digging through my dresser, I found several pairs of pants that I viewed with skepticism, perhaps because I know I've put on some weight (although I've been trying to shed a few pounds). I'm actually really happy and surprised that while none of the pants were baggy, they all fit, as in I could zip up, button the waist and still drop into a squat. 

Even my slim BSA pants fit! Those are women's pants. [The shirt is an XL boys though, cuz the women's shirts are too roomy in the chest and just looked weird on me (back when my kid was in Scouts and I was the Advancement Chair).] Having a good belt helps though, and I still have my BSA webbing belt which is great because it's totally adjustable without the rigidity of notches. I am just soooo pleased! 

8 April 2026 1:04-3:12

Not A Bad Wednesday

Basics w Sciatica & Ophthalmic Allergy

Precor elliptical #1 (1:41)

Program 2

Time: 30 + 5 (5374)

Distance: 2.77

Cal: 305

Precor HR: 153, 188-82

Fitbit: 44-140

HGPU 18.5

(rt shoulder twinge & rt calf throbbing)

Matrix StairMaster (R) (1:55-2:08)

Manual timer 11 + 2:12

Speed 5 (49-45) / 2 (33) / 1 (29)

Steps 611

Floors 38

Cal: 91

Hr 151

Skull Crushers/RipSkulls (2:10)

30 lbs x 24 reps x 1

S/s with

DB Laterals w/u 10 lbs x 15 reps x 3

15 x 15 x 2

S/s with

DB Alt Curls w/u 10 lbs x 12 ea x 1

15 x 12 x 2 (2:37)

Was not bothered at all by sciatica!

20 Piriformis/Hip flex (2:48)

10 Hamstring stretches

DeadBugs 20 x 5 (sciatica!!!)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2 (foot tingling)

Arm rotations 20 

Push-Ups 25 

Air Squats 25

Neck Stretch / eye yoga

Moving Forward

Late is better than never and the gym was surprisingly empty for early afternoon. I got on the elliptical I prefer and pedaled until I was drenched. Consequently, pull-ups were so much better today. I probably shouldn't have stopped at 19 but I had already predetermined how many reps I was willing to struggle through. Actually, the first 15 were fine. It was the last 4 that seemed a bit tenuous, but I probably could've eked out another rep. Oh well. 

The free weight area was unusually empty so I took the opportunity to push some weights. It's been a bit since I last did DB Shoulders and the bench that fits me (mostly) was readily available. Eventually, people started trickling in and by the time I got to the "heavy set", I was ready to do more cardio. Which means instead of 3 sets, I just did one "heavy" set and I put quote marks around that term cuz I'm going for reps. 

The sciatica was moderately painful and sitting backward on the inclined bench, even though this is the narrowest bench, put a lot of stress on my afflicted limb. My remedy? Do some Stair Master for a few minutes. My cheeks are bright red. That's not unusual for someone like me, but I'm a bit weirded out that this flush hasn't faded even when I'm not overheated. 

The Aerobics Room is cold and quiet. I do my routine and only skip the Bird Dog planks and Walking Lunges. Dead Bugs exacerbate my sciatica and that numbness and tingling doesn't dissipate. Even during arm rotations, my foot is numb and tingly and the calf is clenched. Well, at least my glute doesn't feel like I've been kicked, even during push-ups. Those were fine. Air Squats were fine. 

My husband has discovered fugly Sumo Oranges and now declares that they are so delicious that he's spoiled to eat any other citrus. They are pricey exotics with 4 fruits ringing in at $11.00. I've never spent that much on just 4 items of fruit, although they are big and juicy, sweet as tangerines but seedless, with a thick peel that easily falls away. It's like magic oranges. 

Meanwhile, I've stopped taking the niacinamide while I'm suffering from this erratic allergic reaction. (I also wonder if this sudden persistent cheek flushing is also part of an allergic reaction.) What if the niacinamide isn't actually what it says it's supposed to be? Ugh. 

I can't stop administering my glaucoma drops so I've been carefully blotting the afflicted areas with Ivizia cleansing eyelid wipes, dosing my eyes with Olopatadine HCl (generic Pataday) ophthalmic antihistamine drops, and gently applying Aquaphor healing ointment. But because this does not appear to be 100% effective, I'm looking at other ocular allergy drops, such as ketotifen fumarate (generic Alaway). 

3 April 2026 2:07-4:11

Sciatica is Still A Bear Friday

More Than Basics w sciatica

Precor elliptical #1 (2:44)

Program 1

Time: 30 + 5 (5422)

Distance: 2.78

Cal: 306

Precor HR: 152, 194

Fitbit: 43-142

HGPU 19

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

10 lbs x 25/15/25 (3:02)

15 lbs x 25/15/30 (3:10)

20/15/20 x 25/15/25 reps (3:20)

sciatica troublesome

Matrix StairMaster (R) (3:25-3:38)

Manual timer 11 + 2:12

Speed 5 (49-45) / 2 (36) / 1 (29)

Steps 576

Floors 36

Cal 87

Hr 119

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 (sciatica!!!)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Arm rotations 20 (foot tingling)

Push-Ups 30 (legs shoulder width)

Air Squats 25 

Neck Stretch / eye yoga

Unanticipated Interactions

It's April and the past week has faked summer with temps hitting the 80s and then dropping into frost. Today, temps dropped 20 degrees within a few hours mid-afternoon. It has also been raining and yet our county is under a burn ban with a drought warning. Weird since there is mud everywhere. 

I've been puzzled by some facial swelling and peeling dry skin near my eyes but not symmetrically. Instead, the upper eyelid of my left eye and just under my right eye have been afflicted. I suspect that it's an interaction between one of my eye drops (I'm on three different ones) and either a new sunscreen (I was testing out two new ones that are both purportedly hypoallergenic), or two new additions to my supplements: niacinamide (in conjunction with calcium pyruvate for glaucoma) and red panax ginseng (for hypertension and cholesterol). 

I stopped taking the ginseng a few days ago but I'm still taking the niacinamide. I'm not even taking the recommended dose because that entails potential kidney damage and needs medical supervision. Niacinamide is a B3 vitamin that is supposed to aid mitochondria (power house of the cell) especially in sensitive nerve cells like the optic nerve. It's also supposed to not cause the dreaded "niacin flush" and yet today, after a vigorous stint on the elliptical machine, my face remains quite red... This doesn't usually happen. 

I'm happy with my Biore sunscreen but it is expensive for such a small tube. After reading sunscreen reviews, I started looking for the Banana Boat Light as Air specifically for my kid with the sensitive skin. Absolutely cannot find it on any store shelf but I don't really want to order a two-pack from Amazon if we can't try it first. I did buy sunscreen from Neutrogena, but it actually stung my face when I applied it. Bought sunscreen lotion from CeraVe, again a reputable brand. I suspect it's not the sunscreen. 

How weird would it be to have this type of allergic reaction from eye drops that I've been administering for months because something changed in my body when I added a new vitamin? 

Favorite old pants

Got to the gym after dropping off two pairs of new yoga pants to be hemmed. I finally found soft silky gym pants that mostly fit, they're just much too long and because they're not a straight cut, I can't hem them myself. The cost for professional hemming is what I paid for each pant, and even that is much less than buying these from a regular retail store. (I'm cheap; I buy my gym clothes at Marshall's.) Thank goodness the leggings craze is over. I hate leggings. They're basically thick stockings and I hate stockings. 

My favorite pair of gym pants is over 20 years old and sadly, the fabric is starting to fray at the waistband. I've made several repairs and the bulk of the fabric is perfectly fine, but once the waistband no longer holds the elastic inside, the pants won't stay on. These are the best pants I've ever owned and sadly, Land's End no longer carries quality items like this anymore. The new pants (one pair actually has pockets) both drape nicely without being clingy. Of course, they're black. It'll be much easier to say good bye to my old standby now. 

I got some new sports bras cuz they don't last forever either. One I bought just because I was intrigued by the one-piece molded neoprene front. No pads to slip into bra pockets. I wondered how comfortable it could be. Also, not horribly expensive. Win win. But what's with the latest sports bra trend -- corduroy texture? I have two pairs from two different brands (and styles) but with the same weird thickly ribbed pattern. 

I got to the gym too late to claim elliptical #1 so I started with the cross-trainer. It made my foot go numb and as hard as I pedaled, I really didn't feel very warmed up. The pull-ups didn't feel good at all and I know it's because I'm better if I start with the Precor elliptical. I did get to the Precor eventually, but only after doing the StairMaster for 13 minutes. 

In the Aerobics Room, I kept waiting for my cheeks to return to normal color, but they never did. I cooled down, but my face didn't. Weird, right?  The FitBit recorded a fairly high HR as well so it wasn't just that my face stayed flushed. Right now, as I'm typing this, my cheeks are still red and I'm not even warm. 

1 April 2026 1:33-3.30

Bizarre Allergic Wednesday

April Fools Basics

Life Fitness X-Trainer #5

(1:35-1:50)

Program Manual L1

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

Distance: 1.45

Cal: 116

Avg Hr: n/a

HGPU 15 (not warmed up enough)

Matrix StairMaster (L) (2:05-2:18)

Manual timer 11 + 2:12

Speed 5 (45) / 2 (38) / 1 (29)

Steps 581

Floors 36

Cal 87

Hr 154

Precor elliptical #1 (2:25-2:50)

Program 3

Time: 20 + 5 (3908)

Distance: 2.00

Cal: 221

Precor HR: 155, 200

Fitbit: 45-177 ?!!!

Skip HGPU 16

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 (sciatica!!!)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2

Arm rotations 20

Push-Ups 30 (legs shoulder width)

Air Squats 25

Neck Stretch / eye yoga

Sciatic Bear Outta Hibernation

It was over 70 degrees two days ago and perfectly summery. I cut down a nasty ailanthus (Tree of Heaven) sapling since it's a spotted lantern fly host and attractant, smells bad, and was growing much too close to my garage. It took me a bit since I was using a hand saw and I left a good three feet because I wasn't going to lay on the ground to do this. I might take a hatchet or axe and split the remainder to make sure this is a permanent removal. It's the tree in a movie (based on a book) my mom loved, called A Tree Grows in Brooklyn. Oh well. Too bad it's an invasive species. I'm probably going to have to dig the roots out... 

My sciatica hasn't improved so I don't feel too guilty cutting my gym excursions down to just twice weekly. I almost didn't make it today and got there after 2 pm. Temps have dropped into the 40s, but the wet air makes it feel much colder. I'm surprised that the gym isn't very crowded, but it IS Friday, and the start of Spring Break for the local schools. 

I have a good "run" on the elliptical, and do even better with pull-ups, gaining a rep. I'm thinking I'm doing better cuz it's the afternoon, even though I'm starving. (I am just not a morning person at all.) Throughout all of this, my right glute aches like someone punched me. Thirteen minutes on the step machine and not only does the glute still ache, but the calf is tight and my toes are numb. I manage almost all of my routine in the Aerobics Room but skip the Bird Dog planks. Between the Dead Bugs and the push-ups, I've had enough sciatic pain for the day. Even Air Squats twinged a little. 

I saw an article about Pistol Squats and immediately reminisced about my 50s when I was stronger, lighter, and had fewer injuries. I remember doing a walking version of Pistol Squats when the gym had heavy two-inch thick mats that unfolded to several feet across. I could only do 3 or 4 per leg but it was still impressive, at least to me. I'd try this movement again if I didn't fear aggravating the already aggravated sciatic bundle. There's no way for me to know until I actually make the attempt, and I'm just not willing to take that chance. Yet. I am my own worst enemy. 

On Wednesday, I had a belated birthday lunch with a friend at a British tea shop two towns over. While I was disappointed that the Coronation Chicken (with South African curry spice) did not appear to have any curry spice, the cucumber salad and homemade zucchini walnut bread were delicious. And then I tried a pavlova, because I'd heard of it but never tried one before. Much much too sweet, but fun to nibble. 

27 March 2026 2:22-4:08

Sciatica is a Bear Friday

Basics w calf & toes sciatica

Precor elliptical #1 (3:02)

Program 2

Time: 30 + 5 (5402)

Distance: 2.78

Cal: 306

Precor HR: 1155, 190-77

Fitbit: 43-112

HGPU 19  Yaaay!

Matrix StairMaster (L) (3:20-3:33)

Manual timer 11 + 2:12

Speed 5 (49-45) / 2 (38) / 1 (29)

Steps 575

Floors 35

Cal 87

Hr 125

(Right Glute very sore)

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 (sciatica!!!)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

    Skip Bird Dog Planks 60s x 2

Arm rotations 20

Push-Ups 25 (legs shoulder width while staring at side mirror—slower & more sciatic pain)

Air Squats 25 (sore glute)

Neck Stretch / eye yoga

Sciatica is a Bear

I could say sciatica is a pain in the butt too. It's getting progressively worse but still not as bad as it was last fall. I got to the gym late and unfortunately both viable elliptical machines were in use. I decided to give the Life Fitness cross trainer a spin, knowing that it's a poor substitute for the Precor elliptical. Fifteen minutes and I'm barely warmed up, alternating between the stationary and the moving handles so as not to tire my arms too much before pull-ups. 

Pull-ups are fine but the ache from my right glute down through the calf and into my foot intensifies with each rep. The foot is numb as I step off the Stretch Cage and head toward the Stair Master. This machine usually gets my HR up after the elliptical, but the cross-trainer is not quite as effective. (If I push harder to pedal faster on this machine, I wind up with shin splints.) Elliptical #1 is finally vacant so I hopped on that for 20 minutes plus a 5-minute cool down. Finally I'm so warmed up that I'm drenched. 

The Aerobics Room is cold and I get most of my routine done without any issues. It's only the Bird Dog planks and push-ups that make my glute ache and my toes go numb. I find push-ups especially painful as I've slowed my pace in order to correct my form. For some reason, I really need to focus on keeping my head up so my neck is aligned with my back and moving slower is a lot harder. I'm lucky I got 25 reps cuz those last five were quite difficult, especially with my entire right side from glute to toes screaming in protest. I think I might have to put Walking Lunges on pause. It's taken 3 days to get past the soreness and I'm not entirely certain it isn't aggravating that pesky sciatic nerve bundle. 

My only solace is that after years of not doing any bicep curls or rows, I still have biceps. A bit too much subcutaneous body fat, otherwise they'd be more noticeable, but they're overwhelmed by the triceps. I have big triceps, especially for a small woman. If I drop a few pounds and add some curls, maybe I can sport summer arms in a T-shirt... I might be a Senior Citizen but I don't have to look like one. 

24 March 2026 1:49-3:36

Sciatica is a Bear Tuesday

Basics w sciatica

Life Fitness X-Trainer #2

(1:52-2:07)

Program Manual L1

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

Distance: 1.54

Cal: 116

Avg Hr: n/a

HGPU 18

Matrix StairMaster (L) (2:15-2:28)

Manual timer 11 + 2:12

Speed 5 (45) / 2 (38) / 1 (29)

Steps 591

Floors 36

Cal 89

Hr 111

Precor elliptical #1 (3:01)

Program 1

Time: 20 + 5 (3826)

Distance: 1.97

Cal: 216

Precor HR: 147, 179-77

Fitbit: 44-127

Skip HGPU 16

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2 (sciatica)

Arm rotations 20

Push-Ups 25 (legs shoulder width while staring at side mirror—slower & more sciatic pain)

Air Squats 25 (right glute sore)

Neck Stretch / eye yoga

Happy Vernal Equinox

I didn't realize that today was the Vernal Equinox until I was informed at the dog park by the only other person with a pup. My dogs were quite ecstatic to have someone to zoomie with considering we've been "solo" for the entire week. Temps have risen to a pleasant mid-50s, and much nicer than the scorching heatwave engulfing the US southwest. It's likely that the area is on fire. Summer will certainly be interesting. 

I got to the gym late but it wasn't crowded so I was quite happy. But by 2:30, the HS kids had all arrived along with early shift adults. I got a decent "run" on the elliptical although my sciatica has been quite annoying. It didn't impede the pull-ups though, so that was good. I even got a second set in! And I added a minute to the Stair Master. It wasn't very noticeable which is promising. Guess I'll add another minute the next session. I still don't quite understand how the machine calculates the cool-down. I set the machine to show me time remaining and when the cool-down initiates, the console displays 2:12. Two minutes and twelve seconds. Isn't that weird?

The second set of pull-ups was slightly less than the first set but I expected that. Then off to the icy cold Aerobics Room. Other people wander in to do some quick stretches or a few DB curls. But no one ever puts their equipment away. It's rude and annoying. My sciatica is back to aggravation level during Dead Bugs and Bird Dog Planks. I do push-ups painfully slow so I can correct my form as I watch myself in profile in the wall mirror. I'm tired and only get to 25 reps. Good enough. But Air Squats were super easy. It was probably a mistake to add a simple runner's stretch to my routine. That's probably what's triggered the sciatica flare-up. Now it'll be weeks again before everything calms down. Ugh. Stupid, simple things like that wind up causing me a lot of pain. I should know better by now... 

20 March 2026 1:42-3:24

Vernal Equinox Friday

Basics w numb toes sciatica

Precor elliptical #1 (2:19)

Program 3

Time: 30 + 5 (5370)

Distance: 2.77

Cal: 304

Precor HR: 140, 184-75

Fitbit: 42-138

HGPU 18

Matrix StairMaster (L) (2:33-2:46)

Manual timer 11 + 2:12

Speed 5 (45) / 2 (36) / 1 (29)

Steps 580

Floors 36

Cal 87

Hr 116

HGPU 16

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 (sciatica!!!)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Bird Dog Planks 60s x 2

Arm rotations 20

Push-Ups 25 (legs shoulder width while staring at side mirror)

Air Squats 25

Neck Stretch / eye yoga