Friday 6am
T spine lats on rumble roller
PVC shoulder stretches
Hammer strength incline press
T bench dumbell flat press
Floor dumbell flat press with leg lift hold during
Kettlebell flies on floor with leg lift hold during
Kettlebell pullovers with leg lift hold during
Long lever plank
Single arm plank
Saturday 10 am
T spine and lats on rumble roller
Adductor mobilization
Ankle exercises
Single dumbell RDL with both feet on floor
Dumbell RDL
Leg press
Calf raise superset tibia raise