Hip Recovery

Tuesday:
14.5 flights stairmaster in 5:00
6km stationary bicycle in 16:00
60 minutes stretching
2x10 single leg raises
Bench press: 5 at 20, 50, 55, 60, 62.5, 65kg
Pullups: 5x5 at 10kg
Upright row: 10 at 20, 25, 27.5kg
Single leg hamstring curl: 3x10 at 5kg
Seated cable row: 8 at 40, 45, 50kg
Standing cable hip extensions
3x30 medicine ball situps
10 medicine ball pec flyes


Thursday:
6km recumbent stationary bicycle in 15:00
30min stretching
15min elliptical at HR 130bpm
20min stretching
Military press: 3 at 20, 30, 35, 37.5, 45, 47.5kg
Dips: 10, 10, 10
Standing cable hip extensions