Strength/Stability Monday aka Roman Chair

Today is no running but complete the strength/stability program that Shawn gave me. This is the 3rd time I've done this workout so I am getting the hang of it.

I spoke w/him today on the phone about the knee thing - he asked some questions, I answered, and he's thinking it is not anything major, but we are meeting on Wednesday so will talk about it more then and look at it too. He did direct me to not do the side lunges of side plank today just to be careful. One of the more interesting things that he said was that the first 2 weeks of any new program are going to yield a lot of changes, both good and bad. So, as I'm approaching that 2 week mark I am starting to see that happening. Both bad (knee) and good (awesome run yesterday). I am really looking forward to more improvement as time passes. I am really excited to get better, faster and move in some sort of upward direction!

So, here's the results of the workout:

I did not do the side lunges or the side plank. I did more of the straight-on plank in lieu of the side. I am getting better at push ups (but only when I don't go all the way down, so I guess I am cheating). My knee feels okay. Some questions that I have on this routine are:

1. Should I add dumbbells to the lunges & squats?
2. What is the purpose of the balancing on one leg move? I wonder if I'm doing it right?
3. How should I do the back extensions? Right now I'm just on the ground belly down, lifting my lower back to raise my chest off of the ground. Previously I've used the roman chair to do these and like that the best. I do have an exercise ball at home, but I never feel like I'm doing them right on the ball.

(The above questions are obviously for Coach SB, but why not write em out here too?)

I love having an apt in which I can do this full workout. The ceilings are high, lots of space, the light is great and I have a fun view, day or night.

I love being in control of changing something, having the tools in place to make it happen, then executing. Maybe I'm just a control freak but I get off on this shit. Yesterday's run reeeeally was a confidence boost and I just LOVE that feeling. I hope there will more of those days than the others down the line.