Tuesday Gym

Warmup:
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (4 seconds)
2 * 60 seconds single leg balance (*increase*)
Foam Rolling

Main Routine
4 * 15 Single leg squats (32.5 kg)
4 * 15 Split Squat (32.5 kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (50kg *increase*)
4 * 15 Lateral Pull downs (45 kg *increase*)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls

foam rolling + stretching to warm down