Praise then darkness, and creation unfinished

Cardio, 21 minutes, top heart rate 138
Rolled out IT band etc.
Hamstring bridge, 4 sets of 9
Psoas, 4 with each leg
Ab work, feet up on ball, 3 sets of 15
Squats, 3 sets of 15—I should have stopped after 2, or maybe even sooner, because my left knee started hurting, and then hurt when I climbed the stairs after my workout.

Calf raises, 3 sets of 15
Opposite arm/leg balance exercise, 10 pairs
Balance work standing on the half roller
Lunges, 2 sets of {10 with each leg forward}
Biceps curls standing on bosu, 10 pounds each hand, 3 sets of 15

Standing on balance platform:
Lat pulldown (round platform) 55 pounds, 2 sets of 12; 50 pounds, 10 on each foot
Hug a tree, 25 pounds, 2 sets of 12
Back exercise, 35 pounds, 2 sets of 12
Triceps, 25 pounds, 2 sets of 12

Row, standing, using elastic looped around a railing, 3 sets of 12
Elbow PT exercises, 2 pounds, complete set for left hand plus wrist curls with the right hand
Stretches