Monday 10.22.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 10, 9
- Back Extensions:  5x 10, 10, 10, 10, 10
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  35x 10, 10, 10, 10, 10 (40 next week)
- Lunges:  10x 20, 20, 20, 20, 20 (15 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Medicine Ball Hamstring Roll-Ins (50 reps):
- FRont Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 250x1, 205x 10, 9, 8, 7 (185 next week)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 10, 9, 8, 7

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest (skipped due to time)