All are 3 sets of 15. Circuit type training. Minimal stopping. Use weight that you can control well and complete 15 reps. [Adduction machine, abduction machine, bosu ball cross abs] [Leg Extension machine, walking lunges with weights, plank with hip/elbow twist] [Goblet squats, russian deadlift (weights in each hand), abs on incline with weight] [Step ups on weight bench with weight in opposite hand, abs-lift legs up and up] [Assisted one leg deadlift on machine, plank for 1 minute]

Plank / shoulder protract/retract. 1 min x3 Standing reverse fly. 3 sets of 12 (5 pounds) Cross arm cable pull. 3 sets of 12 (light weight) Standing single arm row. 3 sets of 12 (light weight) Standing double arm row. 3 sets of 12 (light weight) Cable/band hamstring kick back. 3 sets of 12. Medium weight with correct mechanics.

WU: 10 min cardio MS: Alternating Lateral shoulder raises Alternating Forward shoulder raise Alternating Over Head shoulder Push Full body crunches regular push-ups Tricep Kick Backs Alternating single arm curls Overhead tricep extensions Double arm curls regular push-ups Plank CD: light cardio

Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Steady zone 2 run

Steady zone 2 run