4th November 2009: He will come to South Africa so strong....

Training:

25mins bike (2 sessions)

11:15 (Work gym) Glute Training Phase 2.1
S1 Hip flexor x2x60s/side
A1 Barbell glute bridge 60x2x15
B1 Single-leg hip thrust BWx2x10/side
B2 Seated abduction w. doubled mini-band x2x20
S2 Piriformis x60s/side
C1 45 degree back raise 10x2x15,10