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Message: <blockquote data-quote="Mannahnin" data-source="post: 9682844" data-attributes="member: 7026594">I hiked a few miles Monday evening after wrecking my legs on Sunday, resulting in my calves complaining for two days and my quads for three.Got back to the gym last night and it wasn't crowded (didn't have folks waiting for benches), so I did circuits on a single bench.  Dumbbell bench, dumbbell skull crushers, dumbbell seated lateral raises, and dumbbell inclined curls.  I miss circuits being my standard modality, because last night I was able to do three sets (plus some drop sets) of four different exercises in ~45 min. As opposed to three of three in an hour or so, which seems to be what I more commonly fit in at Planet Fitness changing between different equipment.  I may try to do more sessions like this when it's not mobbed there.I'm also approaching the end of my PT and I've been ramping up my daily morning core & hips work a bit as the muscles get stronger (especially the left side, which I've been trying to bring up).  Right now a typical morning session after breakfast is something like:Kneeling hip opener stretch on the left side, lying periformis stretches on both sides.Lying exercises:<ul> <li data-xf-list-type="ul">Figure 4 bridge 20ish reps on the left side, 25 on the right, another 20 or so on the left (might also straighten the right leg when I'm working the left if I want to up the difficulty).</li> <li data-xf-list-type="ul">Side-lying adductor leg raises, 20 or so on the left side, 20-25 on the right, another 15-20 on the left</li> <li data-xf-list-type="ul">Clamshells, 15-20 on the left, 20ish on the right, another 15-20 on the left</li> </ul>Standing exercises-<ul> <li data-xf-list-type="ul">Body weight stiff legged hip hinge, single leg, 12 per side</li> <li data-xf-list-type="ul">body weight squats 12-15</li> <li data-xf-list-type="ul">High knee raises stepping forward to stretch the back of the joint, 12 on a side</li> <li data-xf-list-type="ul">Body weight split squats, slow knee touchdown, which I've gone from around 5-6 to 9-10 reps each side</li> </ul></blockquote>

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