Monday 10.15.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 9, 9
- Back Extensions:  5x 10, 10, 10, 9, 9
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  30x 10, 10, 10, 10, 10 (35 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Back Squats:
- 45x10/10, 95x9/9, 135x8/8, 185x7/7, 225x 6/6, 230x 5/5, 4/4, 3/3, 2/2, 1/1 (235 next time)

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest