Warm Up:
- Hip Circle Walks
- Band Pull Aparts: Blue Band x 5x10
- Vacuum Trunk Twists: 10x20
Strength Training:
Single Leg Hip Thrusts and Weighted Step Ups:
- Hip Thrusts: 0x 10, 10, 10
- Step Ups: 30x 2x10, 25x 1x10 (one DB in opposite hand, 24" box)
Front Squats (3x3):
- 90x7, 120x6, 160x5, 210x4, 250x 3x3
Sumo Deadlifts (3x3):
- 140x6, 230x5, 320x4, 410x 3x3
Standing Calf Raises (3x15) and Behind the Back Barbell Shrugs (3x12):
- Calf Raises: 15x 1x15, 10x 2x15
- Shrugs: 320x 3x12
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