Tuesday 4.11.17

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

Strength Training:
Box Squats (just below parallel, 3x3):
- Warm Ups:  45x 10, 135x 8, 225x 6, 315x 4
- Work Sets:  320x 3, 3, 3

Hamstrings and Quads Superset (3x6 of each):
- Good Mornings:  140x 6, 6, 6
- Reverse Lunges:  140x 6, 6, 6

Calves and Abs Superset (5 sets):
- Standing Calf Raises:  45x 11, 10, 10, 10, 10 (2 second hold at bottom and top)
- Hanging Leg Raises/ Knee Raises:  6/6, 6/6, 6/6, 6/6, 6/6 (from dip support)

Banded Glute Bridges:
- 22, 16, 10, 2