Friday 8.25.17

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

Strength Training:
Deadlifts (3x3 or 9 reps):
- 46x 6, 135x 5, 225x 4, 315x 3, 405x 2, 475x 1, 405x 3, 2, 2

Front Squats (3x6 or 18 reps):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 1, 230x skipped due to tweaked back

Hanging Leg Raises:
- 10, 10, 10 (supported on elbows, not hanging from the bar)

Bulgarian Split Squats (3x9):
- 40x 9, 8, 8 (superset with calf raises)

Standing Calf Raise Machine (3x15 or 45 reps):
- 195x 15, 15, 15 (superset with split squats)

45 Degree Hip Extensions:
- 0x 10, orange band x 10, red band x 10, blue band x 10, green band x 10

Tri-set:
- Walking Lunges:  3x 15 each leg
- Hip Circle Walks:  15 steps forward, 15 steps backward
- Hip Circle Side Steps:  15 steps right, 15 steps left

Glutes Finisher:
- Band Hip Abduction:  15, 15, 15
- Band Hip Thrusts on a Bosu Ball:  15, 15, 15

KB Swings:
- Skipped due to low back pain