Friday Gym

Same routine as on Tuesday. Felt better today, but my shoulder started to ache towards the end. I also changed up some of the weights based on Tuesday's session. Also, the pullup bar was in use pretty much the whole time I was there, which was strange because the gym is usually empty on a Friday, so I subbed them for Lat pulldowns

Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

3 * 8 Squats (60kg *increase*)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg *increase*) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (46kg *increase*)
3 * 8 Lateral Pull downs (36kg)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max  weighted press ups (5kg) (30, 23, 21, 20)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling