Friday 4.07.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Deadlift (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 365x 3, 3, 3 (370 next week)
- Hip Circle walks after each warm up set

Hamstrings and Quads Superset (3x6):
- Sumo Deadlift:  265x 6, 6, 6 (270 next week)
- DB Step Ups (5 bumpers):  25's x 6, 6, 6 (stay at 25's, add a 25# plate to the stack)

Calves and Abs Superset (5x10):
- Standing Calf Raises:  45x 10, 10, 10, 10, 10 (2 seconds at bottom and top)
- Serratus Crunches:  45's x 10, 10, 10, 10, 10

Banded Glute Bridges (50 reps):
- 0x 21, 15, 9, 5