In the Answer to your Questions – YES to both. Cardio – Good, Farmers Walk – 1st rep easy, 2nd a bit harder, Clam Shells – good, Side Lunges – Good (Used 6kg dumbbells), Leg Press – good (No issues with extra reps, Quadruped Hip Extension – good, Forward Lunge & Rotation – a lot better, Kettlebell – good, Squats – harder than normal, could feel these in my Quads (Probably a knock from Tuesday) Split Squats – fair.