Monday 10.29.18

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

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

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  40x 5x10 each leg
- Lunges:  15x 5x 10 each leg (20 next week)
- No Money's:  Red Band x 5x10

Front Squats and Medicine Ball Hamstring Roll-Ins (3x5):
- Front Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 255x1, 185x 5, 5, 5 (3-second negatives)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 5, 5, 5 (3-second negatives)

Back Squats (3x5) and Hip Circle Circuit:
- Back Squats:  225x 5, 5, 5 (3-second negatives)
- Hip Circle Lateral Steps:  3x10 each leg
- Hip Circle Kick Backs:  3x10 each leg
- Hip Circle Glute Bridges with Hip Abduction:  3x10

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