The thing with expectations on a quick turn around to correct something you’ve been doing incorrectly is, you’ll always fall short. There are no short cuts. It takes time.
Warm up 12 min treadmill
Shoulder/bicep rehab
Lat pulldowns 3 x 20 (slow on contraction)
Low rows 3 x 20 (heavy)
Seated good mornings 3 x 50
Tricep ext 3 x 50/drop set last set 20 more/ drop 20 more
Split squats 3 x 10 each side (hold at the top contracting glutes on stationary leg and raising moving leg vertical and lung back)
SS
glute bridges with hip circle hold at the top 3 x 15
Weighted planks 3 x :45 with 45s
