I had a very broken up workout tonight, 4 hours in total–the only portion that I did in a solid stretch was the pushups + curls, in about 40 minutes combined.
Strength only:
Pushups 10×28, 1×23, 303 total. 13,053 since 12/28/2008 – 38 minutes, or one pushup every 7+ seconds.
Bicep Curls (each arm) 8×12, 1×9 – 20 lbs., 105 total. 615 since 2/14/2009. 37 minutes,or one pair of curl every 21+ seconds.
Stability, strength, and stretching:
AROM hip/knee flx supine 3×10
AROM lumbar rotn supine 20x
AROM lumbar alt arm/leg (hip bird dog) w/ball 3×10
AROM lumbar alt leg supine on ball 3×10
Hip Extension 3×15
Squats 3×10
3x piriformis round robin stretches
3x hamstring stretch supine
3x prone quad stretch
http://www.fitness-training-at-home.com/glute-stretches.html (#2) 3x
Adduction Stretch 3x