Sunday 9.17.17

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, 13, 13, 13, 13
- GHD Sit Ups:  13, 13, 13, 13, 13

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 19, 17, 15, 9

Standing Single Leg Curls (100 reps per leg, :30 rest):
- 30x 8x12, 1x4

Single Leg Extensions (100 reps, :30 rest):
- 60x 8x12, 1x4

Romanian Deadlifts (100 reps, 1:00 rest):
- 215x 10x10

Hack Squat Machine (100 reps, 1:00 rest):
- 165x 10x10

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

- Frog Pumps:  45x 5x20