more more cardio

PT in morning w/ Julie:

manual therapy, 2lb DB supine shoulder internal rotation w/ pressureband
one hand on swiss ball prone write alphabet, same on table with towel
stretch

third day in a row cardio.

foam roll: not too tight calves, a little quads (less than yesterday), notable IT band/TFL

2x16 shoulderstand squat, 80% less discomfort in L glute today, slightly tired lower back from planks at PT

3x{10+10} step-ups, heel focus, eccentric down slow, concentric up faster. R side slightly unstable and thereby notably slower (R knee not painful just learning to re-balance). no rest.

3x10 calf raise eccentric+concentric no rest.

2x8 knee tucks little rest.

3x10 25lb DB shin raise little rest.

45+45lb farmers walk with a few lunges.

5 bodyweight squats, 5+5 bodyweight diag lunges (tight on left side around adductors when lunging fwd w/ right)

20min, 5.3mi stationary bike, try faster cadence / lower resistance (~14) / HR around 140bpm

stretch adductors.

food: organic eggs w/ onions, non-decaf green tea, some apples, orange. lunch: apples, more lettuce, tuna sandwich and 1/2 chicken sandwich. later?