Warm Up:
- Hip Circle Walks: 3x 10 steps each way
- Single Leg Hip Thrusts: 0x 10, 9, 9
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Blue Band x 5x20
Strength Training:
Front Squat (3x4):
- 45x9, 95x8, 135x7, 185x6, 225x5, 230x 4, 4, 4
- Vacuum Trunk Twists: 4x20
Sumo Deadlifts (3x4):
- 135x 7, 225x 6, 315x 5, 390x 4, 4, 4
Weighted Step Ups and Behind the Back Barbell Shrugs (3x10):
- Step Ups: 30x 1x10, 25x 2x10 (each leg, weight held in opposite hand, 24" box)
- Shrugs: 315x 10, 10, 10
Standing Calf Raises:
- 10x 2x10, 5x 1x10
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