Notes
Some of PT exercises and free weights. RW Marriott Fitness Center in Austin. Very nice set up.
3 sets of each:
12 x Two-legged bridge on the ball (much harder than what I was doing on the floor)
front planks x 1:15 (and one set of side planks x 1 minute)
Free Weights:
Two sets: 12 x bicep curl/overhead press combo @ 10 lbs
12 x tricep press @ 10 lbs
Three sets:
12 x chest fly (on ball) @ 10 lbs
12 x chest press (on ball) @ 10 lbs (did these as super sets with chest fly)
12 x bicep curl (on ball) @ 15 lbs
12 x double arm row @ 15 lbs
12 x lat pull downs (almost like skull crushers) @ 15 lbs (one dumbbell) on ball
30 x crunch on ball with 15 lb dumbbell
2 x 12 each side, kneeling "wood choppers" on cable machine with 17.5 lb (would've done 3 but too hard on the knees!)
that all felt like enough.