| Cross Trainer | 10 Mins |
| Leg Raises | 3 x 10 |
| Farmers Walk | 3 x 45s (15kg) |
| Bench Press | 3 x 8 (20kg) |
| Dead Bugs | 3 x 10 |
| Lat Pull down | 3 x 10 (30kg) |
| Flutter Kicks | 3 x 20 |
| Glute Bridge | 3 x 10 (RB) |
| KettleBell Swings | 3 x 10 (10) |
| Leg Press | 3 x 10 (60) |
My best advice given your situation would be to visit a respected physio and ask them for a rehabilitation plan. As they will have a better idea on the specifics of your injury and also exactly what exercises can help.
