6 Weeks
- Thread starter CODawn
- Start date
CODawn
Well-known member
Monday 03.02.2026
1. GPW Day 1: Courage to Change Workout: Level 1, no rest.
2. Total outside walking = 4 miles.
Notes: Monday was not a Fun Day. The SI joint issues were better but not good enough to start HR. Besides that, I had to work late.
Thank you @AgileGrrl
1. GPW Day 1: Courage to Change Workout: Level 1, no rest.
2. Total outside walking = 4 miles.
Notes: Monday was not a Fun Day. The SI joint issues were better but not good enough to start HR. Besides that, I had to work late.
Thank you @AgileGrrl
CODawn
Well-known member
Tuesday 03.03.2026
1. GPW Day 2: Made with Love Workout: Level 1, no rest. I had to be careful with this one and I still hurt afterwards.
2. Soft Cardio Day 1: Level 1. 1 minute of active rest of march steps between sets.
3. BYNM: Gentle Supine Yoga |10 Minutes: This was uncomfortable today.
4. Total outside walking = 3 miles.
Notes: Today was worse for pain and I crashed before dinner…so tired.
1. GPW Day 2: Made with Love Workout: Level 1, no rest. I had to be careful with this one and I still hurt afterwards.
2. Soft Cardio Day 1: Level 1. 1 minute of active rest of march steps between sets.
3. BYNM: Gentle Supine Yoga |10 Minutes: This was uncomfortable today.
4. Total outside walking = 3 miles.
Notes: Today was worse for pain and I crashed before dinner…so tired.
CODawn
Well-known member
Wednesday 03.04.2026
1. GPW Day 3: I Showed Up Workout. Level 1, no rest
2. Total outside walking = 4 miles.
Notes: I planned to do yoga and Soft Cardio after work but I had to decompress. I am keeping up with GPW so that’s something.
1. GPW Day 3: I Showed Up Workout. Level 1, no rest
2. Total outside walking = 4 miles.
Notes: I planned to do yoga and Soft Cardio after work but I had to decompress. I am keeping up with GPW so that’s something.
CODawn
Well-known member
Saturday 03.07.2026
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Relaxation: This was uncomfortable today.
2. GPW Day 6: I Am Enough Workout. Level 1, no rest.
3. Total outside walking = 4 miles.
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Relaxation: This was uncomfortable today.
2. GPW Day 6: I Am Enough Workout. Level 1, no rest.
3. Total outside walking = 4 miles.
CODawn
Well-known member
Monday 03.09.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles.
Notes: The first 5 were for my SI Joint.
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles.
Notes: The first 5 were for my SI Joint.
CODawn
Well-known member
Tuesday 03.10.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles
Syrius
Well-known member
Valkyrie
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The Sonoran Desert
Pronouns: she/her
Posts: 2,372
from
The Sonoran Desert
Pronouns: she/her
Posts: 2,372
"Just moving forward with steel in my spine and glitter in the air!"
Congrats on GPW! 
CODawn
Well-known member
Thursday 03.12.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles
1. Bird-Dog 10 per side 5–6 seconds 2 Sets
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Set
6. Total outside walking = 4 miles
CODawn
Well-known member
Friday 03.20.2026
Total outside walking = 4 miles.
Notes: NCAA Tournament Round 1 Day 2.
So, I’ve been dealing with a lot lately…work issues, SI joint flare-ups, a major household repair and the most distressing thing: parental health issues. The heatwave here continues so I am taking a full PJ weekend to watch the tournament. Although, I need to get back to my PT exercises so I can start working out again.
Total outside walking = 4 miles.
Notes: NCAA Tournament Round 1 Day 2.
So, I’ve been dealing with a lot lately…work issues, SI joint flare-ups, a major household repair and the most distressing thing: parental health issues. The heatwave here continues so I am taking a full PJ weekend to watch the tournament. Although, I need to get back to my PT exercises so I can start working out again.
Syrius
Well-known member
Valkyrie
from
The Sonoran Desert
Pronouns: she/her
Posts: 2,372
from
The Sonoran Desert
Pronouns: she/her
Posts: 2,372
"Just moving forward with steel in my spine and glitter in the air!"
agc
Well-known member
from
That sound so stressful! Any one of those would really play on your mind. I hope things become more manageable for you in the future.
CODawn
Well-known member
Saturday 03.21.2026
Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Relaxation: We did this after basketball. It felt mostly ok. Lower back felt a little achy but that was probably SI joint crap
.Notes: NCAA Tournament Round 2 Day 1.
I’m really glad I took the extra PJ Day. I watched the Tournament, read and took a nap. My mom was tired from her pain meds so she was going to try and take less. She’s on pain meds because she fell and broke her tailbone. My dad wasn’t having a good day. I think it was more digestive than anything.
Thank you @agc and @JCU
Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Relaxation: We did this after basketball. It felt mostly ok. Lower back felt a little achy but that was probably SI joint crap
.Notes: NCAA Tournament Round 2 Day 1.
I’m really glad I took the extra PJ Day. I watched the Tournament, read and took a nap. My mom was tired from her pain meds so she was going to try and take less. She’s on pain meds because she fell and broke her tailbone. My dad wasn’t having a good day. I think it was more digestive than anything.
Thank you @agc and @JCU
CODawn
Well-known member
Monday 03.22.2026
1. 30 Days of LIIT Day 1: Level 3, no rest. I did this after breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Mermaid Workout: 3 sets. 2 after lunch, no rest. 1 after dessert.
8. Total outside walking = 5 miles.
Notes: I am doing more movement after meals (and dessert) because it’s supposed to help with glucose spikes. I did the SI joint PT throughout the day instead of all at once. SI joint felt mostly ok.
My parents were tired and didn’t have much to say. My mom is frustrated having to depend on people again and expects to be feeling better already. My dad seems to status quo but his “bad” shoulder seems extra sore since his fall.
1. 30 Days of LIIT Day 1: Level 3, no rest. I did this after breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Mermaid Workout: 3 sets. 2 after lunch, no rest. 1 after dessert.
8. Total outside walking = 5 miles.
Notes: I am doing more movement after meals (and dessert) because it’s supposed to help with glucose spikes. I did the SI joint PT throughout the day instead of all at once. SI joint felt mostly ok.
My parents were tired and didn’t have much to say. My mom is frustrated having to depend on people again and expects to be feeling better already. My dad seems to status quo but his “bad” shoulder seems extra sore since his fall.
AgileGrrl
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"The risk of failure is far sweeter than the regret of never trying at all. ~C Sanders"
I'm glad you took an extra PJ day on Saturday to recoup some mental health. Hope your mom heals quickly and is out of pain soon. I've broken mine a few times now, so know how painful that can be. Poor woman. Hope your dad is feeling better now too.
CODawn
Well-known member
CODawn
Well-known member
Tuesday 03.24.2026
1. 30 Days of LIIT Day 2: Level 3, no rest. Lower impact butt kicks. I did this after breakfast. I had an SI joint flare right before. The exercises themselves didn't bother it but bending over to mark of the sets was terrible.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 5 miles
Notes: Not the greatest day for the SI joint bit it felt better after the “PT”exercises. Work was dumb and it was really warm outside.
My mom had a better day but her doctor sucks. My dad was status quo but responded to my hockey texts.
1. 30 Days of LIIT Day 2: Level 3, no rest. Lower impact butt kicks. I did this after breakfast. I had an SI joint flare right before. The exercises themselves didn't bother it but bending over to mark of the sets was terrible.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 5 miles
Notes: Not the greatest day for the SI joint bit it felt better after the “PT”exercises. Work was dumb and it was really warm outside.
My mom had a better day but her doctor sucks. My dad was status quo but responded to my hockey texts.
CODawn
Well-known member
Wednesday 03.25.2026
1. 30 Days of LIIT Day 3: Level 3, no rest. After breakfast. I did small movements.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 4 miles.
Notes: My mom seemed to be doing ok but dad was having trouble with his pain. I tried to read a book after work but I fell asleep. It was so hot today.
1. 30 Days of LIIT Day 3: Level 3, no rest. After breakfast. I did small movements.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 4 miles.
Notes: My mom seemed to be doing ok but dad was having trouble with his pain. I tried to read a book after work but I fell asleep. It was so hot today.
CODawn
Well-known member
Thursday 03.26.2026
1. 30 Days of LIIT Day 4: Level 3, no rest. After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 4 miles
Notes: Sweet 16, Night 1. Good basketball night. My dad and I texted, which is good because he’s having problems controlling pain. My mom was doing ok. Cooler weather for our walks.
1. 30 Days of LIIT Day 4: Level 3, no rest. After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 4 miles
Notes: Sweet 16, Night 1. Good basketball night. My dad and I texted, which is good because he’s having problems controlling pain. My mom was doing ok. Cooler weather for our walks.
CODawn
Well-known member
Thank you @AgileGrrl
CODawn
Well-known member
Friday 03.27.2026
1. 30 Days of LIIT Day 5: Level 3, no rest. After breakfast. I had to be careful with the twists.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 1 mile walk outside.
Notes: Sweet 16, Night 2. A blah Day.
1. 30 Days of LIIT Day 5: Level 3, no rest. After breakfast. I had to be careful with the twists.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 1 mile walk outside.
Notes: Sweet 16, Night 2. A blah Day.
Last edited:
CODawn
Well-known member
Saturday 03.28.2026
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Effortless Power: I used a little bit of modification to not stress my SI Joint.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 4 mile walk outside: This was tough.
Notes: Elite 8, Day 1. Basketball was 50/50. The food was good. My dad is still dealing with severe pain.
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Effortless Power: I used a little bit of modification to not stress my SI Joint.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 4 mile walk outside: This was tough.
Notes: Elite 8, Day 1. Basketball was 50/50. The food was good. My dad is still dealing with severe pain.
CODawn
Well-known member
Sunday 03.29.2026
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Rooting Into Earth: I was pretty achy afterwards.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 30 Days of LIIT Day 6: Level 3, no rest. Low impact butt kicks. Ugh achy today.
.Notes: Elite 8, Day 2. Basketball was crappy. I took a nap before dinner. Not the best day for the SI joint.
1. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Rooting Into Earth: I was pretty achy afterwards.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. 30 Days of LIIT Day 6: Level 3, no rest. Low impact butt kicks. Ugh achy today.
.Notes: Elite 8, Day 2. Basketball was crappy. I took a nap before dinner. Not the best day for the SI joint.
CODawn
Well-known member
Monday 03.30.2026
1. 30 Days of LIIT Day 7: Level 3, no rest. After breakfast. I was very careful with the movements.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. HR: Kickstart Day 1: 40 min Upper Body Blast: Great workout but not pain free...especially the floor exercise transitions. So disappointed.
8. Total outside walking = 4 miles.
Notes: A craptastic day. But, dessert was good and I enjoyed the weight workout except for the SI joint pain.
1. 30 Days of LIIT Day 7: Level 3, no rest. After breakfast. I was very careful with the movements.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. HR: Kickstart Day 1: 40 min Upper Body Blast: Great workout but not pain free...especially the floor exercise transitions. So disappointed.
8. Total outside walking = 4 miles.
Notes: A craptastic day. But, dessert was good and I enjoyed the weight workout except for the SI joint pain.
CODawn
Well-known member
@AgileGrrl My mom seems to be healing slowly from her injury and she's driving again. She's still taking medication for the dizziness. My dad neck/shoulder pain has been pretty severe and he has been dealing with some digestive issues. Thank you so much for asking.
CODawn
Well-known member
Tuesday 03.31.2026
1. 30 Days of LIIT Day 8: Level 3, no rest. After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 3 miles.
1. 30 Days of LIIT Day 8: Level 3, no rest. After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Clamshells 15 per side 2–3 seconds 2 Sets
5. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
6. Dead Bug 10 per side (Controlled) 2 Sets
7. Total outside walking = 3 miles.
CODawn
Well-known member
Wednesday 04.01.2026
1. 30 Days of LIIT Day 9: Level 3, no rest. . After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Total outside walking = 2 miles.
1. 30 Days of LIIT Day 9: Level 3, no rest. . After breakfast.
2. Bird-Dog 10 per side 5–6 seconds 2 Sets.
3. Glute Bridges 12–15 reps 3–5 seconds 2 Sets.
4. Total outside walking = 2 miles.
CODawn
Well-known member
Monday 04.06.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles
Notes: Not the ending I wanted to the end of the NCAA Tournament.
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Total outside walking = 4 miles
Notes: Not the ending I wanted to the end of the NCAA Tournament.