Sunday 2.28.21

 Warm Up (on the 2:00):

- Front Squats: 46x9, 96x7, 136x5, 186x3, 226x1

- Standing Calf Raises: 50x 1x12, 4x11

Strength Training:

Heavy Squat Movement (on the 2:00)

- Front Squats: 186x 5x5 (slow eccentrics)

Hip Hinge with Core (on the 2:30):

- Banded Barbell Romanian Deadlifts: 186x 4x8

Knee Extensions Movement with Core (on the 2:30):

- Sissy Squats: 1x 4x10

- Vacuum Trunk Twists: 4x20

Knee Flexion Movement with Core (on the 2:30):

- Supine Hanging Leg Curl: 1x9, 3x8 (work to 4x10)

- Vacuum Trunk Twists: 4x20

Single-Leg Hamstring Focus (on the 2:30):

- 1-Leg Landming Romanian Deadlifts: 25 x 3x15 (each leg, not including bar weight)

Lateral Movement

- Lateral Lunges: 22, 16, 12