Tuesday Gym

It was a tough weekend in the heat and I got knee'd in my right calf in the Devon game, this combined with train troubles and a busy work day meant that I didn't rush back into fitness and only cycled on Monday. Tuesday I felt a lot better, so did a reduced session in the 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 (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

3 * 5 Dead lifts (64kg)

{3 * 8 Back Squats (80 kg)
3 * 8 Split squats (70 kg) - per leg}

{3 * 8 Seated row (68kg)
3 * 8 Lateral Step ups (15kg) - 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

Felt tough and was SO tired at the end of the day, but feeling all good again today.
Will be doing a throwing session this evening, Yoga tomorrow and the Gym again on Friday before heading to Ka-Pow! training on Saturday.