Shorter walks today to give a few muscles half a chance to recover - so 2 x 800m + all rehab work.....
After removing and reintroducing separately 2 of the exercises (the clam shell and the bridge) the conclusion is that it seems the clam shell was causing the grief but having studied the movement and my execution of it - I think its just poor form and I've been doing the movement but not really "getting" the movement - if that makes sense - so I reduced the ROM and concentrated on really feeling the muscle working rather than flapping my leg about!!
Laters sng
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