Monday 3.15.21

Strength Training:

Warm Up (on the 2:00):

- Front Squats: 48x9, 98x7, 138x5, 188x3, 228x1

- Standing Calf Raises: 50x 3x12, 2x11

Strength Training:

Heavy Squat Movement (on the 2:00)

- Front Squats: 188x 5x5 (slow eccentrics)

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

- Banded Barbell Romanian Deadlifts: 188x 4x8

- Vacuum Trunk Twists: 4x20

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

- Sissy Squats: 3x 4x10

- Vacuum Trunk Twists: 4x20

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

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

- Vacuum Trunk Twists: 4x20

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

- 1-Leg Landmine Romanian Deadlifts: 27 x 4x12 (each leg, not including bar weight)