Tuesday 4.18.17

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, 325x 3, 3, 3

Hanging Leg Raises:
- 6x 10 (between sets of squats)

Hamstrings and Quads Superset (3x6 of each):
- Good Mornings:  145x 6, 6, 6
- Reverse Lunges:  145x 6, 6, 6

Flutter Kicks:
- 3x 20 (2-count reps, done between sets of good mornings and lunges)

Standing Calf Raises:
- 200x 11, 11, 10, 10, 10 (2 second hold at bottom and top)

Decline KB Serratus Crunches: 
- 44's x 11, 11, 10, 10, 10 (2 count hold at the top, done between sets of calf raises)

Tabata Squats (6 rounds):
- 12, 12, 12, 12, 12, 12 (72 reps, try for 13's next time)

Banded Glute Bridges (55 reps):
- 30x 15, 10