Tuesday Gym

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

Main routine:

3 * 8 Squats (65kg *increase*)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (50kg *increase*)
4 * Max Pull ups (11, 9, 8, 7)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max  weighted press ups (10kg *increase*) (21, 16, 15, 11)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Had been feeling a bit worn down this morning, and increasing the arm exercises meant that this session really felt tough. But I know it's going to be worth it.