Lower body prep.  leg extensions 2 x 8 bi - knee raise leg flexion 3 x 10 - knee flex
 3 x 10 - squats assisted - leg abduction 2 x 10 - leg adduction 2 x 10.

Upper body prep. arm extensions 3 x 10 - arm flexions 3 x 10 - elbow flexion 3 x 10 -  arm abduction. 

Middle body prep.   lateral flex bilat 3 x 10 -  rotation 3 x 10 bi - anterior torso flex 3 x 10 - posterior hyper extension  3 x 8.
s = spread over a longer duration.
e  = early in the day whilst lying down.
30lb barbell light workout, ( 3 x 10) > bicep curl -  middle of body squat - above head triceps - foot raises -bent over row -