Geek Habitat

Stolen from one of my many posts to Bob’s Knee Board:

I think my next hurdle is to learn that my knee is no longer the center of the known universe. Sorry, left knee, it’s time you got treated like the rest of my body parts — no more showing it off to every poor, unsuspecting victim; no more “Does it look like my quad’s getting bigger to you?” (which is really just the post-op version of the dangerous-to-answer “Does this make my butt look fat?”

• 8 minutes on the elliptical trainer - 4 minutes forward, then 4 minutes backward
• Single (post-op) Leg Press on the Total Gym for 4 minutes at incline level 10
• Ball (4lb.) toss into a trampoline, while balancing on an air-filled disc with my post-op leg: 2 sets of 30
• Hamstring curls on ball: 2 sets of 20 (replaces the supine hip flexion w/black Theraband)
• Side Steps (bends only the post-op knee): 2 sets of 20
• Balancing Squats (Like wall squats, but with me balancing on a 1-foot-tall air-filled disc): 10 repetitions of 10 seconds each
• Up on Two, Down on One (pushing up with the toes of both feet and then coming down on the post-op leg in a slow, controlled 3 count; then repeat): 2 sets of 20
• Lunges on the Slide Board: 2 sets of 20
• The ever-popular Lateral Movement, with Cones: Several full circuits (placing the cones & retrieving them = 1 circuit)
• Lateral Slides (full body) on the Slide Board: 3+ minutes
• And, finally, I-C-E for 10 minutes!