Sunday 9.10.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (work up to 100 reps each in 5 sets):
- 45 Degree Hip Extensions:  13, 12, 12, 12, 12
- GHD Sit Ups:  13, 12, 12, 12, 12

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 18, 16, 14, 12

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 9x11, 1x1

Single Leg Extensions (100 reps, :30 rest):
- 60x 9x11, 1x1

Romanian Deadlifts (100 reps, 1:00 rest):
- 210x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 160x 10x10

Glutes Finisher (100 reps each, minimal rest):
- Banded Hip Abduction:  5x20
- Frog Pumps:  40x 5x20