PT

  • Step Ups - 3 sets of 15
  • Fall Outs (pilates machine) - 3 sets of 15
  • Bird Dogs on exercise ball - 3 sets of 15
  • Side steps vs. Bands - 3 sets of 10
  • Lying leg abduction vs. bands - 3 sets of 20

Massage Therapy

  • I spent 1 hour having the therapist drive her elbows into my hamstrings, glutes, lower and upper back. Hurt so good!

 

*treadmill

Viking Press

  • 90 x 10
  • 135 x 10
  • 180 x 5
  • 225 x 5
  • 250 x 5
  • 270 x 5

DB Lateral

  • 30 x 10 x 4

BW Pull-up

  • 3 sets of 10 reps

Chaos Bench

  • 61# kb x 8 slow reps x 3 sets