Light Weight Training.

Shoulders, Calfs & a bit of Legs (recovery)

Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 15 reps
3. 22,5kg (49lbs) x 10 reps

Dumbbell Laterals:
1. 7,5kg  x 20 reps
2. 10kg x 15 reps
3. 12,5kg (27lbs) x 10 reps

Overhead Barbell Press:
1. 40kg x 15 reps
2. 45kg x 12 reps
3. 50kg (110lbs) x 8 reps

Hip Thrust:
60kg (132lbs) x 10, & 10 reps
80kg (176lbs) x 8 & 8 reps

Technogym Calf Presses:
1. 50kg x 25 reps
2. 70kg x 20 reps
3. 90kg (198lbs)  x 15 reps

Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 50kg (110lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg (187lbs) x 20 reps

Light weight (injury)Leg Presses:
1. 50kg x 20 reps
2. 75kg x 25 reps
3. 100kg x 20 reps
4. 125kg x 20 reps
5. 150kg x 15 reps
6. 175kg x 10 reps
7. 200kg (440lbs) x 10 reps

Stretching of the Hip Flexors & Abductors.
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