I felt sluugish and sore today. The ft workout didn't look like what my body needed/wanted today. I decided that i am going to work instinctively until i feel more functional. To me, this means working on all the parts that don't seem to be tracking correctly andrestoring range-of-motion and ease of movement. On days that i have more piss and vinegar, I ewill do a heavier, total body compound movement routine.

Today I did:

warm-up. a few minutes on the elliptical, I was sweating when I started, hmm.

I did 3 sets of bodyweight squats 20 reps each, working on depth and position and going slowly through the movement. I have always been bothered by the fact that my hip hinge bends me forward more than I think I should be when I squat. i have been evaluated by trainers and told it is fine, it is due to my leg length, torso length,etc. But i want a more upright squat, dang it. So, that was part of the focus today.

I did 3 sets of push-ups, legs on the ball, inbetween squats. 15, 12, and 12. Again, slow, working the movement, keeping my body staright, focusing on the quality of the reps.

I alternated stiff-legged deadlifts and pull-ups (self-assisted, toes on the bench)
deadlifts - one set of 20 with no weight to stretch out my hammies and focus on the move, then 20 with 8's, 20 with 10's
Pull-ups 15, 12 and 12


I took my shoes off and did static lunges, no weight, 3 sets of 12 on each side.

I tried some dips behind the back and my elbows said 'no!'
Okay.

Then I did the set of plantar fasciitis stretches and exercises (I posted them in the injury management forum). Wow. Those little rehabilitational moves can take it right out of you! Anyhow - I really felt them and felt they were productive...

Tomorrow is cardio ;) I will do more than salsa dancing!

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