Tuesday Gym

Still had a bit of a dead leg from Saturday afternoon after getting knee'd in the thigh. I am also catching up on work after being on a course three days last week so today's gym didn't include a few of the normal exercises. I also altered some of the exercises slightly to move to what I want the routine to look like going forward and spent a good amount of time stretching and foam rolling both before and afterwards to address my still slightly aching muscles.

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 (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{4 * Max Pull ups - wide grip (8, 7, 7, 7)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)}

{3 * 8 Seated row (64kg)
3 * 8 Lateral Step ups (12kg) - per leg}

{4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Fog lane wrap up still to come (obviously).