Gym 1:00:00 
Been advised not to jump (not making foot worse but landing funny causing the other issues im getting), so did mobiisation and pillar prep and then Steve kindly made me a "buns of steel" program to work on my non-existant glutes. RIP.
3x10 band resisted goblet squats with 12kg (ew), pushup 3x10, hip thruster 3x10 with 40kg (feet on the floor, smallest movement ever but very much in the glute max), 3x10 russian twist, 7-way hip- 10 reps of each on each leg (raise, fd, bd, rotate fd and bd, cycle).
Then did a core circuit- 3 sets of 10 MB slams, plank spiderman hold 30s each side and 10 MB wall slams each side