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This was shaped to avoid stressing my shoulder, which seemed tender when I started on the calf exercises, and then abandoned when that failed:
Cardio, 7 minute warmup, top heart rate 118 (slowly increased through those 7 minutes; no cardio to speak of, but it was mostly to avoid muscle strain)
Calf machine, 80 pounds, 3 sets of 12
Seated leg curl, 95 pounds, 2 sets of 12
Hip adduction, 100 pounds, 12, 12, 10
Hip abduction, 80 pounds, 2 sets of 12
Crunches, 3 sets of 20
Back arches, 2 sets of 17
Alternated those, as usual--the shoulder started to complain near the end of the third set of crunches, and I shouldn't have finished out the 20. Getting up hurt. No stretches, because everything on the stretch machine involves holding on and leaning back. A hot shower helped a little.
Cardio, 7 minute warmup, top heart rate 118 (slowly increased through those 7 minutes; no cardio to speak of, but it was mostly to avoid muscle strain)
Calf machine, 80 pounds, 3 sets of 12
Seated leg curl, 95 pounds, 2 sets of 12
Hip adduction, 100 pounds, 12, 12, 10
Hip abduction, 80 pounds, 2 sets of 12
Crunches, 3 sets of 20
Back arches, 2 sets of 17
Alternated those, as usual--the shoulder started to complain near the end of the third set of crunches, and I shouldn't have finished out the 20. Getting up hurt. No stretches, because everything on the stretch machine involves holding on and leaning back. A hot shower helped a little.