• Gym Block

  • Quad Stretch

  • Single leg squats

  • Hip-height hamstring stretch - All angles of the hip socket

• Exercise Mat

  • Standing toe touch

  • Standing cross toe touch

  • Seated hip stretch

  • Alternating seated toe touch & Quad stretch L/R

  • Double seated toe touch

• 5 Mins Exercise Bike

  • Level 13

  • Maintain ~100RPM

*Exercises change depending on what I'm feeling.

**Each set is until close to failure, then I  move to the next machine and go in a circle.

• Medium/Small-width Max Grip cable pull-downs

  • Warmup at 47Kg

  • Main Reps at 57Kg

  • Every other day Max 67Kg

• Rope Triceps Extension

  • Warmup at 15Kg

  • Main Reps at 20Kg

• Rope Lateral Extensions

  • Warmup at 5Kg

  • Main Reps at 7.5Kg

• Cable Chest Press

Warmups & Main Reps 33Kg 

• Hip Adduction

  • Warmups at 90Kg

  • Main Reps at 130Kg

  • Every other day Max 152.5Kg (Machine Max)

• Hip Abduction (Very dependent on how my hips are behaving)

  • Warmups at 70Kg

  • Main Reps at 100Kg

  • Every other day Max 110Kg

• Glute extension

  • Warmups & Main Reps 60Kg

• Calf Raises

  • Height 6

  • Warmups at 100Kg

  • Main Reps at 110Kg

  • Every other day Max 115Kg

• Leg Extension

  • Warmups at 26Kg

Main Reps at 33Kg