• 5 minutes easy jog or ride or row
• 5 minutes mobility (VIDEO HERE)
• 2 x 10 body weight squats (60 seconds rest)
• 2 x 10 body weight single leg dead lift (5 right leg / 5 right leg) (60 seconds rest)

If you are unsure of any of the exercises ask a gym instructor or PT to help you 🙂

• 3 x 12 Single Leg Squats (6 on each leg)
  Take 2 minutes between sets 
• 3 x 6 Hip Thrusts (whatever weight feels like 80% by 6^th rep)
  Take 2 minutes between sets 
• 3 x 10 Shoulder Press (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets
• 3 x 10 Lat Pull Down (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets
• 3 x 10 Bicep Curls (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets

• 5-10 minutes easy jog or ride or row