Legs/Core

So I got in a really good Leg and core workout the other day. This was my first REAL leg day since knee surgery. I decided to utilize workouts that hit both my legs and core simultaneously and Im still not sure if this was a good idea or not LOL!

Anyway, here was my rep and set scheme: Using heavy weight
Deadlift- 5,4,3,2,1 ending near 1 RM
Front Squat- 5,4,3,2,1 ending near 1 RM
Weighted step-ups- 5x5 (50lb db in each hand)
Weighted single leg squats (leg behind you on bench)- 5x5 (30lb db in each hand, clean position)
Dragon-flags- 3 max sets

As you can see all of these exercises required a ton of core/stabalizer contraction and balance. Two days later and it hurts to do anything. I expected my legs to be super sore since I havent squated in a month or more but my core is just as sore. I roll instead of sit-up out of bed and Im afraid that if I cough or sneeze while walking I will spontaneously combust.

I appreciate all of the well wishes and support from you guys here at LF while trying to endure my recent surgery. I can safely say that Im back 100% and ready to get back in the cage.