Little Things

We had a trifecta holiday weekend: Juneteenth, Summer Solstice, Father's Day. Celebrated none of it but enjoyed the extra day off. Which meant my kid came home on Thursday instead of Friday. And I made dinner for him and sometimes his friend a few times. Back to Long Island this morning so I was up at 4:30 AM to drive to the train station. I still had several hours before Dog Park time, but even though I was tired from only 4 hours sleep and snuggled under covers, I could not go back to sleep. Do I have a sleep disorder? Is it just aging? 

Because it's rainy, there is no one else at the dog park and we leave after an hour. Which means I actually make it to the gym earlier than I'm used to. The parking lot is really crowded between the newly re-opened movie theater and the Senior class at the gym. Still, I'm able to get on elliptical #1 and pedal program #2. I haven't exercised since last Wednesday! So, I'm not surprised that pedaling the elliptical is a slog. Pull-ups aren't as horrible as I feared, but again, the sciatica makes me quit at a half rep. 

This is the last week of classes for most schools and it's all half days. Which means there's a lot more kids in the free weight area than usual. Especially since it's raining. But I'm able to grab a flat bench and the solid BB I like to use. I do my standard Tricep et al routine and feel pretty good, as in, I don't have sciatic pain at all when I walk into the Aerobics Room. I'm surprised it's not steamy and tropical in there. 

My shoulder twinges during this the tricep routine, as it has for the past few years. I make slight adjustments as to how I hold the bar and how far down I bring it to my forehead during Skull Crushers. The Rip Skulls are less problematic as there's a bigger arc of motion to work with. I've been to the chiropractor a few times but only felt some relief when I complained about my shoulder and got it massaged. But if I don't say anything, the appointment feels very cursory and unsatisfying. If I really have to complain every time I go, then maybe I should make an appointment somewhere else. Tomorrow I'm going to give a serious look at the acupuncturist. I'm not ready to think about the neurosurgeon yet. 

In the Aerobics Room, I skip every movement that exacerbates my sciatica. Which means I no Dead Bugs, Bird Dog planks, and I adjust push-ups by holding the right leg off the ground as I press. It's a lot more difficult and I have to split the set in two. But it seems to work: these do not aggravate my sciatica as long as the afflicted leg is not stressed. It's probably not great for my glaucoma though... 

My front yard milkweeds are barely two feet tall but the Great Spangled Fritillary butterflies have already started visiting. A hummingbird was seen flitting between the Japanese honeysuckles in the privet hedges. Baby woodchucks are dodging local traffic but it's the squirrels that play chicken on the roads. My kid's pitcher plant (Nepenthes) seems to be very happy with grow lights and a heat mat inside the house. Already it has sprouted several new pitchers. 

Meanwhile, I've had to repair various small items in my old car. I've discovered that I can order parts for my car online from a Subaru shop and do the installation myself, saving on the exorbitant labor cost. So far, I've replaced a worn out passenger sun visor (can't have it falling off all the time) and I just got a side mirror cover that I can, theoretically, pop off with a screwdriver and easily replace. 

The original got cracked this past winter as I backed into my driveway and I misjudged the shoveled ice mounds at the entrance. That was because my spouse decided to help me and shoveled it, but left the area too narrow. Right now it's covered in silver duct tape, which is peeling off as it weathers. The replacement cover is black, and paintable, but what are the chances I actually purchase matching paint for this item before replacing the broken one? Maybe it depends on how much it costs, and how bored I get? 

Right now the spouse is in Australia, and the child is back on Long Island at their unpaid summer internship, and the dogs are asleep, happily snoozing while it's pouring outside. Wonder if I should bring dog shampoo when I take them out this evening...  

22 June 2026 12:20-2:22

Sciatica Monday

Been A While & Nothing is Better

Precor elliptical #1 (1:06)

Program 2

Time: 30 + 5 (5330)

Distance: 2.76

Cal: 302

Precor HR: 147, 195-100

Fitbit: 44-139

HGPU 16.5

(Sciatica makes this really painful)

Skull Crushers/RipSkulls (1:20-1:50)

30 lbs x 24 reps x 3

S/s with

QDB Laterals w/u 10 lbs x 15 reps

15 x 15 x 2

S/s wit

DB Alt Curls w/u 10 lbs x 12 ea

15 x 12 x 2

Steamy Aerobic Room due to Sr class

Skip every exercise that aggravates my sciatica

20 Piriformis/Hip flex

12 Hamstring stretches

50 crunches knees bent feet flat

25 crunches knees to chest

12 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Arm rotations 20

Push-Ups (right leg up) 20, 10

Air Squats 25

Neck Stretch / eye yoga

Mid-Week Workout

At the park

I am unfortunately one of those people who once awake has a hard time going back to sleep. Which means that Monday, after I got up at 4:30 AM to drive my kid to the train station to make it back to the unpaid internship on Long Island, I went back to bed and didn't catch any additional Zs. Dogs went to the park. I met up with friends to watch Disclosure Day, the new Spielberg sci-fi movie. Checked out the new ice cream shop and was pleased with their version of vanilla matcha ice cream (so much better than the Haagen Dazs version). And then I fell asleep on the sofa with the dogs until it was time to walk them later that evening. 

Common Milkweed

Tuesday I did all the errands I was too tired to do on Monday. Like trim back the flowering elderberry bush that overhangs the mailbox. There was a danger of the box disappearing into the overgrowth, as every time it rains, the hedges appear to sprout several inches of new growth. I also dispatched several exceptionally large broad leaf burdock plants. I was pleasantly surprised to see new leaves growing out of the nubby stalk of a milkweed plant that had been stripped of all it's foliage. Not sure if it was the groundhog or a confused deer. Meanwhile, there are fragrant flowers. They smell different from the honeysuckles in the hedges. 

It's been 58F at dawn and peaking in the 70s. I would love the entire summer to be this temperate, but this isn't going to last. The gym is not as crowded as I expected although the movie theater has reopened so the parking lot has more cars than usual. I pedal the elliptical and it's not terrible. Pull-ups are better than expected, but again, it's the searing sciatic pain that makes me quit at rep 16. 

I've quit the step machine for now and added back pushing weights. Since the last two sessions I did triceps etc, I decided today should be DB shoulders. I found the narrow Nautilus bench and did my regular routine. Again, my sciatic leg is upset with straddling the bench for Inclined Reverse Flys. I added the last set back because I cut 5 reps from the DB Inclined Press due to my wonky right shoulder. Later, I have the chiropractor look at it and he says the anterior deltoid and bicep insert are inflamed and strained. When I get home I have to ice it and my lower back. I'm giving the chiropractor a few weeks to make this all feel better. Otherwise, I'll be making an appointment with the acupuncturist... 

The Aerobics Room isn't quite steamy, but it's nowhere the bone-chilling cold it was on Saturday. Today, there was a Senior class and they don't generate any heat, nor can they tolerate much cold. I continue to bail on movements that aggravate the sciatic nerve bundle so no Dead Bugs. Instead, I increased the reps for crunches. No Bird Dog planks. My triceps were pre-exhausted so push-ups were actually a bit difficult. Air Squats were not. 

This is another jam-packed holiday weekend: Juneteenth on Friday, the Summer Solstice on Saturday, Father's Day on Sunday. Good grief. The husband is in Australia and I saw something I think he'd get a kick out of, so I might just order one of those prints with my spouse as a Viking on a longship, and hang it up across from his desk at home. Wonder how long it'd take for him to notice.  

17 June 2026 1:03-3:03

Sciatic Wednesday

Still hurts & now the shoulder too

Precor elliptical #1 (1:41)

Program 1

Time: 30 + 5 (5334)

Distance: 2.76

Cal: 301

Precor HR: 147, 184-78

Fitbit: 43-138

(Foot numb / ankle calf glute)

HGPU 16

(Sciatica makes this really painful)

Incl DB Press s/s Lateral Raises s/s Rev Incline Flys (foot numb!)

10 lbs x 25/15/25 (2:00)

15 lbs x 25/15/30 (2:08)

20/15/20 x 20/15/25 reps

Set 1 (2:17); Set 2 (2:28); Set 3 (2:36)

Steamy Aerobic Room due to Sr class

What if I skip every exercise that aggravates my sciatica?

20 Piriformis/Hip flex

12 Hamstring stretches

Flat hip rotations 12 (numb foot calf!)

   Skip DeadBugs 20 x 5 (!!!)

50 crunches knees bent feet flat

25 crunches knees to chest

12 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 30 (sciatic not happy)

Air Squats 25

   Skip Standing X Body Knee Elbow

Neck Stretch / eye yoga

Another Heatwave

I made it to the gym today and had a decent workout. I had planned to go yesterday, but instead spent hours pulling stuff out of my kid's bedroom to get to the root of the heinous odor pervading the house. Yep, who could imagine such a tiny dead body could create such a stink. Mice are powerful creatures in death. It was especially important since my kid was coming home for the weekend and I didn't want the house to reek of dead things. 

It's been unseasonably hot. The aroma of death seems to have attracted a lot of flies, which I admit, I have taken great delight in smoting with a fly swatter, and then using tweezers to drop them into the open maws of my Venus flytraps. I have learned that sometimes one swat only stuns a fly and if one is not quick to administer a second blow, the fly might just revive and fly away. Again. I did find an escapee with wings stuck to the flypaper coil in the kitchen with little flailing legs. A quick pluck with tweezers and the insect was another Venus flytrap meal, a quicker death than the flypaper.

My sciatica has not been great. I started seeing the local chiropractor again, but truthfully, I have not been thrilled so far. I feel that spinal decompression would help my symptoms but the chiropractor insists on a protocol with 10 minutes standing on a vibrating plate. Honestly, I hate that. It makes me clench my teeth as both my feet go numb. The chiropractor claims that this is circulating blood through my lower extremities. But walking does that, doesn't it? I'll go to one or two more appointments but after that I think I'll make an appointment with the acupuncturist. I still have to find out if the neurosurgeon is on my health insurance plan because he's probably my best bet. 

Today's workout was good but not great. I got on elliptical #1 and pedaled for 35 minutes. My toes were a bit numb. That got worse during pull-ups. I skipped the stair machine and pushed weights again. However, I was on a different bench and that put a bit of stress on my sciatic nerve because I have really short legs. I can't plant my feet flat on the ground if I sit on most benches so there's strain on my knees and other joints. The gym was mildly busy for a sunny Saturday but I got all my sets done. The Aerobics Room was icy cuz no Senior classes today so no need to turn the thermostat up, and that was really great. 

Too hot to do anything but snooze

Today, I decided to skip all the movements that make my sciatica more painful. So, no Dead Bugs and instead substituted crunches, with knees bent and feet flat on the floor for one set, and knees to chest for another set. That didn't hurt. No Bird Dog planks. But the push-ups definitely were a struggle. I hope the heat wave breaks. The dogs especially think it's too hot and I don't blame them. 

13 June 2026 12:55-2:39

Sciatica Saturday

Still hurts

Precor elliptical #1 (1:32)

Program 3

Time: 30 + 5 (5320)

Distance: 2.76

Cal: 301

Precor HR: 147, 196-78

Fitbit: 41-130

(Toes burning)

HGPU 12+3

(Sciatica makes this really painful)

Skull Crushers/RipSkulls (1:40-2:15)

30 lbs x 24 reps x 4

S/s with

DB Laterals w/u 10 lbs x 15 reps

15 x 15 x 3

S/s wit

DB Alt Curls w/u 10 lbs x 12 ea

15 x 12 x 3

Icy Cold Aerobic Room!

What if I skip every exercise that aggravates my sciatica?

20 Piriformis/Hip flex

10 Hamstring stretches

Flat hip rotations 10 (numb foot calf!)

   Skip DeadBugs 20 x 5 (!!!)

20 crunches knees bent feet flat

20 crunches knees to chest

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

Air Squats 25

   Skip Standing X Body Knee Elbow

Neck Stretch / eye yoga

Momentary Relief

The weather app says we're having a heat wave. Today feels okay though. Tomorrow will probably be miserable. I was worried I'd gotten to the gym too late to claim elliptical #1 so I was pleasantly surprised to discover it was available. This most likely due to the fact that the plate duct-taped to the base had slipped down and makes a horrible grinding noise when pedaling. I'm smart enough to just remove the plate and prop it up against the wall. No more grinding noise. No issue. The staff will find it later and tape it back again. 

My sciatica is still getting in my way. I feel okay after cardio but re-aggravate the indignity with pull-ups, especially after the first dozen. It's decently nice outside so the gym isn't very crowded. I use this opportunity to push some weights as it has been several weeks and I'm worried about losing strength. At some point in the future I'll lose the ability to pull myself up, but right now I can still do it. Do it while you can!

The tricep workout with added DBs promises to be easier on my sciatica than the DB Shoulder routine where I wind up straddling the bench. (I need to rethink that posture because it exacerbates the injury, but I don't like the bent over reverse fly either.) It's nice that I can basically pick up the same weights I last used and do the routine as I had last done it. So, while not making progress and increasing my strength, also not losing strength. It's more like muscle stamina. I did cut a set a few weeks ago, but I might add it back. 

When I walk into the Aerobics Room, I realize that my sciatica isn't bothering me. I think the mild back extension that occurs during Rip Skulls and Skull Crushers might have relieved compression on my nerves. Of course, that relief is temporary because once I do Dead Bugs, my foot goes numb and electricity sizzles up the side of my calf. Lately, the backs of my thighs, where the hamstrings insert under the glutes, also ache a little. Tomorrow is Wednesday and I might give the chiropractor a call. I'll probably also see about an appointment with the acupuncturist. And check my insurance to see if the neurosurgeon is covered. Just in case. Cuz it might be getting better. Or worse. 

honeysuckles

Meanwhile, my kid is finding his way in a strange new town by himself, navigating the public bus system and the different neighborhood ethnicities. The summer room rental is in an area populated by people from the Dominican Republic. The streets are clean and well-kept. There are many stores on the main strip. The summer internship company is in a different town and the streets there are filled with Indian shops and eateries. 

We text every day because my kid is far from home in a place without friends or family. Not like college. Not like our small town. My kid complains that it's noisy and there are too many people there because we live in a relatively quiet semi-rural area, and it's quite different once you come closer to NYC. Gen Z isn't like my own impetuous Gen Jones or the spouse's Gen X. Meanwhile, here the privets are starting to flower and I can smell honeysuckles in the air. Their vines are entwined in the hedges, so I'll put off trimming the overgrown stems until the blooms fade. 

9 June 2026 1:13-3:05

Sciatica Tuesday

Still hurts

Precor elliptical #1 (1:50)

Program 2

Time: 30 + 5 (5404)

Distance: 2.78

Cal: 306

Precor HR: 145, 191-74

Fitbit: 43-140

HGPU 12+3

(Sciatica makes this really painful)

Skull Crushers/RipSkulls (2:03-2:33)

30 lbs x 24 reps x 4

S/s with

DB Laterals w/u 10 lbs x 15 reps

15 x 15 x 3

S/s wit

DB Alt Curls w/u 10 lbs x 12 ea

15 x 12 x 3

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

   Skip Bird Dog Planks 60s x 2

Arm rotations 20

Push-Ups 25

Air Squats 25

   Skip Standing X Body Knee Elbow

Neck Stretch / eye yoga

All the Music I've Been Missing

My pants match my socks!

My sciatica has not given me any relief so I complain about it a lot. Thursday I went to see my periodontist for a semiannual cleaning and check up. The hygienist told me both her parents had the same issue with a diagnosis of spinal stenosis leading to sciatic pain. She highly recommended a neurosurgeon in Connecticut who performed micro surgery on both her parents and actually fixed their spinal stenosis issues. No more sciatic pain! I took this miracle doc's info for future reference. Meanwhile, my periodontist complimented me on my ugly cool footwear: Keene sandals with alpaca socks (inside out cuz toe seams). Seems like that's making a comeback and I don't have to compete with German tourists anymore. 

I did go to the gym on Friday. It hurt like hell. The only thing that made the workout bearable was my marveling at songs on my iPod. I have several playlists and tend to use the "short quick playlist" which is comprised of 40 songs. The total list is closer to 300 songs, most of which I haven't listened to in a long time because they didn't translate well from CD to iPod. But, maybe it was the earbuds! Because the last time I listened to the full set, I had wired earbuds that weren't exactly the best quality. Years later and I'm using old Apple AirBuds with a tether so they don't go far should they pop out of my head. 

Which means I haven't actually listened to most of these tunes with the best quality earbuds. Imagine my surprise as I'm trudging up the step machine, my sciatica burning a line up my calf and down my foot, and all I can think is "Wow, I don't remember these lyrics in the refrain, or this awesome chorus, or was there always a saxophone background?" 

Songs that I pulled out of my Quick Playlist (because they sounded faint or tinny) were suddenly full and melodious. All because I'm using Apple AirPods instead of SONY or JVC earbuds! It's like hearing music for the first time! Granted, these AirPods are old. I just accidentally reset my iPod to play all my tunes instead of the limited selection under Quick Playlist. It was quite the happy accident. 

On Friday, I got to the gym late enough that the Precor was occupied. The step machine was torturous. After 3 minutes, I saw the J-bent dude exit the elliptical machine and walk away. I could've jumped off the stair master at that point, forfeiting those 3 minutes, but I chose to ride out the full 15 min 26 seconds. Someone else could've hopped on the elliptical, but no one else did. I was already tired when I finally got there. My big toe all the way up my calf was on fire. Not a good fire. My glutes hurt like I'd been kicked. Even parts of my lower back were sore. 

I had a hard time starting the Precor program. It got easier at minute 7, 30 seconds because in a 30 minute program, you switch directions every 7.5 minutes. Pedaling forward at first, then backward, then forward, then ending backward. Then 5 minutes for "cool down" that I split between forward and back. Afterward, I'm thoroughly red-faced sweaty but feel okay. Okay enough to attempt pull-ups. The first dozen are fine. The last 3 make my right leg simultaneously throb and go numb. It's not great.  

I can lay down in the Aerobics Room and try to "fix" all the indignities" my right side complains about. At least until I do something thoroughly aggravating, like Dead Bugs. Everything is fine except I'm a bit winded after push-ups. Then it's time to go. Busy weekend already. Thursday night, we had gone to a Scout function to celebrate someone's 70 years in Scouting. A nice buffet dinner and lots of friendly chatter. 

Went to a speaker's conference on UFOs in Pine Bush on Friday night. That was actually better than previous years because we could avoid the zany UFO Festival that closes the roads down and makes us detour through backyards. Saturday, our county celebrated the 250th anniversary of the American Revolution with battlefield reenactments and displays of colonial skills like quilting, blacksmithing, wood working, quill writing, surgical instruments, knitting, copper punching... 

Tomorrow we drive our kid to his summer housing for the unpaid internship that I believe is an important step in a STEM career if not pursuing a graduate degree. It's another step toward independence for Gen Z. The husband got his visa for working in Australia. Not sure when he's leaving or returning, or if I need to make alternate plans to get the child back to school for Senior year. Figure it out when I need to... 

5 June 2026 1:42-3:13

Friday Precors are Occupied

Sciatic flare up w toe & calf & glute /

Matrix StairMaster (R) (1:45-2:00)

Manual timer 13 + 2:36

Speed 3 (38-36) / 2 (24) / 1 (20)

Steps 535

Floors 33

Cal: 85

Hr 162

Searing pain toe foot calf glute

Precor elliptical #1 (2:05-2:40)

Program 1

Time: 30 + 5 (5166)

Distance: 2.71

Cal: 293

Precor HR: 136, 188-67

Fitbit: 52-137

HGPU 15 (right leg!)

20 Piriformis/Hip flex (2:52)

10 Hamstring stretches

DeadBugs 20 x 5 (aggravating)

10 Piriformis stretches

Child’s Pose

Cat/Cow stretch 12

Child’s Pose

Fire Hydrants 30 x 2

Arm rotations 20

Push-Ups 30 (turn right foot out)

Air Squats 25

Neck Stretch / eye yoga

Lowered My Cholesterol

I got my lab results back from my semi-annual exam and I'm quite pleased. So, not only is my blood pressure down to normal range (114/72), but I've dropped 50 points off my total cholesterol level. Which is quite a relief! I absolutely did not want to be put on statins. My LDLs are still too high (even after dropping 45 points) so that's something I've got to research and hope to nudge lower. My HDLs and triglycerides are perfectly fine though. 

I don't know how much taking a daily capsule of Korean red panax ginseng helped, but it doesn't seem like it hurt anything. I'm pretty sure that filtering my coffee and quitting the use of half & half made a substantial dent. As well as cutting back on cheese, and trying to eat more vegetable and fruit fiber. 

None of this helps my sciatica though, and today it's as angry as it was last week. I'm back to dosing myself with 600 mg of ibuprofen twice daily and rubbing my aches with Penetrex cream or Voltaren. I got a notice in the mail for Federal jury duty down at the tip of Manhattan. If I was whole, I probably wouldn't mind. But the thought of having to limp my way to the train from the parking lot, then traverse GCT to find a subway down to Chinatown, up and down those ancient crowded narrow steps and hobble all the way to the Federal courthouse, makes me tell the system that I do not consider myself physically or mentally able to comply. I can even give them a doctor's note if they want. I can give them MRIs and X-rays as well. I hope it doesn't come to that. 

I took the dogs to the park early this morning because it was slated to be closed for maintenance between 8:30 and 12:30. That just means they needed to weed whack and don't want to chance their people getting bitten, cuz that's actually happened. Plus, it's totally not safe for a dog to be around weed whackers. Because my day started much earlier, I actually got to the gym earlier. And of course, the elliptical machine I like to use was occupied. 

I got on the step machine. It was really painful this time, even at a slower speed. The nerves were really unhappy with me and let me know with a searing pain that ran from my big toe across the top of my foot, up the outside of my calf, skipped my thigh, but reasserted itself in my glute. Quite the journey. When I was done, I saw that the elliptical #1 was free so instead of doing pull-ups, I did my 35-minute program. 

The Precor elliptical is the one cardio machine that does not aggravate my sciatica pedaling forward or backward. I haven't touched the Life Fitness cross-trainer in weeks because it tends to give me shin splints or makes my toes go numb. Neither of those things is good, and it's all due to how my body fits into the machine and the aspect ratio of the glide motion. When I finally get to the Stretch Cage, I'm tired and my entire right lower quadrant is burning from the toes up. I get 15 reps but it was a struggle. 

Nepenthes ampullaria

The Aerobics Room is where I can lay down and focus on stretching the errant limb. But it's painful, especially what is known as nerve flossing. I skipped the Bird Dog planks again but kept the Dead Bugs, and again that made my foot go numb. Push-ups were doable as long as I could spread my legs shoulder width and turn my right foot out so that the pressure wasn't head on for the big toe, but rather to the side of it. Weird, right? 

Meanwhile, my kid's pitcher plant (nepenthes ampullaria) has been happily producing pitchers. I had assumed it was a carnivorous plant that supplemented with insects. Come to learn that this particular plant is not an insectivore but a detritivore, an organism that digests dead organic matter. Which means it can accept a dead insect, or fish food (what a lot of carnivorous plant owners do), but it's not necessary. I've smote insects that have had the misfortune to wind up inside my house. Only spiders are allowed to live here! The small errant carpenter ants, flies, and crickets all got smote and dropped into the gaping maws of various Venus flytraps... 

Saw this meme and thought it was absolutely lovely so I'm sharing it... I have tons of dandelions all over my yard. 
 

2 June 2026 12:54-2:27

Tuesday Precors are Occupied

Sciatic flare up w toe & calf & glute /

Matrix StairMaster (R) (1:00-1:15)

Manual timer 13 + 2:36

Speed 3 (38-36) / 2 (24) / 1 (20)

Steps 543

Floors 33

Cal: 86

Hr 138

Searing pain toe foot calf glute

Precor elliptical #1 (1:15-1:50)

Program 3

Time: 30 + 5 (5364)

Distance: 2.77

Cal: 303

Precor HR: 136, 189-73

Fitbit: n/a

HGPU 15 (right leg!)

20 Piriformis/Hip flex

10 Hamstring stretches

DeadBugs 20 x 5 (aggravating)

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 30 (turn right foot out)

Air Squats 25

Neck Stretch / eye yoga