Monday 4.01.19

Warm Up:
- Dynamic mobility for hips, lower back, and hamstrings
- Hip Circle
- Hip flexor stretches

Strength Training:
Back Squats (3x5) with Psoas Marches, Pallof Presses, and Hanging Leg Raises:
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 2x5, 265x 1x5
- Psoas March:  Black Miniband x 3x10
- Pallof Press:  Orange CS Cords x 3x10
- Candlesticks:  3x10

Barbell Reverse Lunges (3x8) with Serratus Crunches:
- Lunges:  120x 1x8, 115x 3x8 (each leg)
- Crunches:  40's x 3x10

DB Romanian Deadlift Shrugs (5x10) with Standing Calf Raises and Vacuum Trunk Twists:
- DBRDS's:  65's x 2x10, 60's x 3x10
- Calf Raises:  10x 5x15 (stay at this weight)
- Trunk Twists:  5x20