Dumbbell lunges  10 x 30 lbs,  10 x 40 lbs, 10 x 50 lbs
3 sets of 10 side hyperextensions  x 20 lbs, 30 lbs, 40 lbs
Dumbbell single leg calf raises 3 sets of 10  x  30 lbs, 50 lbs, 60 lbs
3 sets of   back hyperextension  10 x 30, 10 x 40 lbs, 10 x 50 lbs
goblet squats  10 x 30 lbs , 10 x 40 lbs, 10 x 50 lbs

4 sets of 15

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

All movements very slow and deliberate. When it hurts the most, slow down even more

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Comments

• kattyfigs 2014/04/15
  Good motto! Enter the pain and stay with it longer. >.< Good to have you back! I was thinking I was the only one here :P