Warm-up on bike
Jumping lunges
Bouncing a medicine ball off a slanted trampoline
Lunges - in socks, need to lift big toe to strengthen arches and stop feet rolling in
Kettlebell swings 12kg
Kettlebell lifts >12kg maybe 14?
Tip-toe squats w 10kg kettlebell
Leg raises on frame - bend, twist, straighten, maintain tension, also front lifts
Push ups w swiss ball
Pull ups 45kg I think
Shoulder exercises - machine, pull, squeeze shoulder blades
Ab twists on sloped bench w medicine ball
Crunches
Ab twists on sloped bench w dumbbell 6kg
Stretches
Foam roller for legs and back
