Strength exercises 36:00 [4]
At home. Theraband interleaved with core. 10 bar dips. Adductors. Weights. Full sets, reps and weight (25 lbs) with the exception of only 7 reps per set on the military presses.
[Strength exercises]
Leg strengthening 12:00 [4]
Kettle bell squats: 2 x 8, 25 lbs
Toe raisers: 3 x 10
Bridge pulses: 3 x 24 (only 20 on last rep)
Step ups: 2 x 10 each leg, 4 lb weight in each hand