Less, more, modify

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Over the course of the next two sessions, there were quite a number of changes: initially 2 exercises were removed with one new one added and later followed by modification of 2 exercises. 

The good news is that it appears that I'm making progress once again in terms of pain level i.e. less. Less than 2-4 months to the supposed "full recovery". Hope I'll make it!

The full workout:

1. Stretches
2. Lie on mat. Heels on chair, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on chair. Do the same for left leg. 10x3
3. Lie on mat. Heels on chair, legs just slightly bent. Left ankle on right thigh. Bend right leg to maximum, body naturally lifts up. Lower down. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. Stand on mat. Ankle weight on right leg. Bend right leg, heel towards butt. At furthest point push a little harder and then lower back down. 10x3
6. Sit at edge of chair. Ankle weight on right leg. Right leg over left, straighten diagonally. Reverse. Straighten to the back diagonally. 10x3
7. (a) All fours on mat. Gym ball underneath for some support. Lower thighs restrained with elastic band. Lift right leg sideway without lifting butt, hold for 5s. Right glute should be working. If not, add weight on upper calf. 10 reps. Repeat with left leg. (b) Lean against wall. Lower thighs restrained with elastic band. Straighten legs as far away as possible. Weight on feet. Flex feet as much as possible, pulse 3 times and relax. 10 reps. (c) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Swtich leg. Repeat this sequence 2 more times i.e. total 3 sets.
8. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets
9. Stretches

Once a day massage side-top of right quads

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