12:30 Gym

Warmup

Complete warmup in bare feet if possible

Foot drills

Joint rotation (neck, shoulders, elbows wrists, waist, hips, knees ankles)

Ankle mobility 15 each side

Legs swings front 2 x 10

Leg swing side 2x10

Split squat 10 each side

Lateral squat 10 each side

Rotational squat 10 each side

Wall slides

Minband walk or fencing lunge 10 each side.

Fencing footword:

2 lengths advace and retreat very slowly.

Pullups 2 x 5

Pressup 2 x20

Front plank 2 x 30 seconds

Side plank 2 x 30 seconds

Squat 3 x 15 x 20kgs

1 arm bench press 3 x 8 x 18kgs.

Muscleup rows 3x5

Inverted rows 3x15

Handstand 2 x 30 seconds

Exercise bike 5 minutes.

Stretch

Calf continues to improve. I can walk without a limp 80% of time. It felt fine during all the exercise. I'll continue to progress cautiously.