19:00 Gym

Warmup, mobilization and prehab work.

SS1:

Unilateral RDL 2x10x25
Stepup to reverse lunge 2x10x25
Jump squat 2x10x25

SS2:
DB BP 2x10x40
Pullups 2x10

SS3:

Machine press 2 x 10 x 35*
DB Bent over row 2x10x40

SS4:
Alternate leg raise 2x10
Side plank with twist. 2x10

Stretch

*doing these with a very light weight to aid rehab. After a few weeks will move back to dumbbells.