@sun
:hugs:
You just did 100Km by foot while you aren't used to do that.
It's normal. It will heal.
You can focus on diet, like eliminating anything that isn't water/infused leaves, and do workouts that don't involve you doing steps.

Back:
-Reverse hyper extension:

Kettle bell lifts:

Abs:
-Reserve frog swipes:
-Hip Drop Knee Drives:
-V-up Leg hugs:
-Sledge Hammers:
-Roll Ups:
-Corkscrew:
-Long corkscrew:
-Upper circle crunch:movement
-Power over:

Legs&Glutes:
-Goblet squats:
Reverse lunges:
-Toe stab hip raises:
-Toe up Hip raises:

Do your best !