Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps, 10 Abmat back extentions, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel, 10 chin ups with green band assist + small jump.

Tuesday 091208

For time:
Buttercups:
Walk/Run 200-400 meters - elliptical lev 4 - 400 meters
10 Hip/Back Extensions - on stability ball
10 AbMat Sit-ups
10 Hip Extensions - subbed good morning with dowel +1kg
10 Knee Raises - attemped knees to elbows but can only manage just a bit high than a knee raise
10 Back Extensions - on abmat
10 AbMat Sit-ups

Done in 9.23 mins - but first time for some these so wasn't really rushing as such. Still trying to work out best use of equipment.

Cashout:- tried using decline bench like a ghd machine. Leant back to parrallel x 12 - just see how it felt. Tried laying on front with just legs hooked under pad and tried 2 back extentions but very unconfortable and felt it thru hamstrings quite a lot