[makkan00]

Originally Posted by dobbo99

so the test results:
ex1 - 1min30
ex2 - 50sec both sides
ex3 - 45secs
ex4 - 55secs

no idea if this is good or bad, or average.
the first 2 ive been doing already, so my body is familiar with those.
ex3 feels like its hitting the places that need work.

ive changed tack slightly and gone for quad, hamstring and hip development over the last 2 sessions, some weighted and some not, there is a small improvement already in my opinion, and no stiffness in my back which is probably more important.

ive also bought a triggerpoint roller thing, which seems to be helping too. especially on my iliotibial band, glutes and hamstrings.

First two are good for your age.
I guess you can improve the last two. It appears that you have weakness in the front abs.
You can start working on 3rd and 4th exercises other than what you are doing. Target 90 secs.

Carry on with hams, quads and hips if they do not increase the pain.

If I get time, I will update few exercises for core muscles.