Friday 9.15.17

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, 490x 1, 415x 3, 3, 3

Front Squats (3x6 or 18 reps):
- 45x7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 276x 1, 230x 6, 6, 5

Hanging Leg Raises:
- 9, 9, 8 (superset with front squats)

Bulgarian Split Squats (3x9):
- 45x 9, 8, 8 (superset with calf raises)

Standing Calf Raises (3x15 or 45 reps):
- 70x 15, 14, 14 (superset with split squats)

Glutes Superset:
- Band Hip Abduction:  14, 14, 13
- Banded Barbell Hip Thrusts:  135x 14, 14, 13