Updated Routine

Now that I'm thatmuchcloser to being able to run longer and potentially jump again, the unsupervised therapy exercises look a lot different.

I do aim to get these exercises done in about an hour so I can get to work at a reasonable time.

10-12 minutes warmup on the bike, moving the seat progressively lower.
Light calf stretches
Dynamic stretches (knee lift, "ankle pull", "teapot" reach down, cross leg bend)
Walking lunges
"Fencing" lunges (10 to the right, left and back)
Bozu step ups (3 sets of 10 forward, 3 sets of 10 sideways)
Agility ladder drills (forward, lateral step ins, forward/back side steps, forward/backwards steps)
Step downs (each leg, 3 sets of 10)
Ball assisted squats *
10 minutes jogging (2 minutes at 2 or 3 mph warmup and cool down, interval jogs at 4 mph, walk at 3 mph)

Doctor's follow up this Wednesday, so we'll find out how far away I am from being able to:

- play basketball
- biking (with my clipless pedals)
- golf
- dance (versus the fake dancing I've been doing recently)

Anything beyond that is a bonus, I suppose.

* I don't do these as often as I probably should