22nd November - Weights

10 w/up on x trainer

Movement prep exercises, 10 reps (5 when single leg) then repeat
Cat Stretch
Shoudler stretch
Hurdler Walk
Cradlers
Star

Main session 2 sets of 15 reps (60 secs rest), last few require focus, moderate intensity

Leg Press - 45kg (could increase)
Lat Pulldowns - 45kg
Knee Extension - 32.5kg
Hamstring Curl - 32.5kg
Straight Arm Pulldowns - 16.25kg (could increase)
Calf Raise - 35kg (could increase)
Seated Row - 40kg
Triceps Extension - 21.25kg
Pec Fly - 35kg
Chest Press - 22.5kg
Shoulder Press - 20kg (could increase)
Hip Abduction (pushing in) - 55kg
Hip Abduction (pushingt out) - 55kg
Press ups (3 sest of 10)
Lunges (3 sest of 12)
Deadlift - (3 sets of 10) - 16 kg

5 w/down on x trainer