Friday 8.18.17

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Hip Circle Walks

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 470x 1, 400x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 230x 5, 5, 5

Hanging Leg Raises:
- 8, 7, 7 (superset with front squats)

Bulgarian Split Squats (3x9):
- 40x 8, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 60x 15, 15, 15 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  15, 15, 12
- Band Hip Thrusts:  15, 15, 12

KB Swings:
- 70x 50