Here's how far I'm at now. I'm adapting them as I had issue Monday with my right leg (the one that was crushed by a truck).
Back:
-Reverse hyper extension:1m no issue.
Kettle bell lifts: 4,6,8Kg
Abs:
-Reserve frog swipes:1m no issue.
-Hip Drop Knee Drives: 30s can't do a full but it better than 2 weeks ago where I couldn't do one.
-V-up Leg hugs:1m hard but doable.
-Sledge Hammers:1m no issue now.
-Rool Ups:1m no issue.
-Corkscrew:can't do the proper movement.
-Long corkscrew: can't do the proper movement.
-Upper circle crunch:can't do the proper movement.
-Power over:1m but not optimal.
Legs&Glutes:
-Goblet squats: 0,4,6,8Kg
-Reverse lunges: 0,4,6 Kg
-Toe stab hip raises: 1m no issue.
-Toe up Hip raises:1m no issue.
@coolboymew@ooignignoktoo
I accumulate a lot of various exercises that grows up to about 90minutes of workout, it's ok. I almost do full body workout each time instead of just X part day. (I don't have the equipment to do every muscles)