15 reps each x 3 total sets, rest as needed bw movements: 
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 
+
20min Easy Bike/Row 
*report back on how you feel after sweating a little bit. If you are still not feeling well at this point it may be good to take another day or two off.

Results
A1-5. Completed
B1-3. Completed
+
Completed on rower 

Felt good moving around today. Doctor said about a week off exercise should be fine. Ready to get back into it this week! Still gonna figure out what weekend to come out to HQ...