Wednesday 2.01.17 (Back Off Week)

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse DB Lunges (5x 10):
- 25s x 10, 30s x 10, 35s x 10, 40s x 10, 45s x 10

DB Step Ups (5x 10):
- 20s x 10, 25s x 10, 30s x 10, 35s x 10, 40s x 10

KB Swings (sets of 10 superset with lunges and step ups):
- 70x 10 sets of 10

Bulgarian Split Squats (5x 10):
- 25s x 10, 10, 10, 10, 10

Single Leg Standing Calf Raises (3x 10-12):
- 0x 11, 10, 10 (super set with split squats)

Frog Pumps:
- 0x 50 (superset with face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 11, 10, 10 (superset with split squats and frog pumps)