Monday 11.05.18

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

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 1x10, 10x 4x10
- Hip Extensions:  15x 1x10, 10x 4x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 1x10, 40x 4x10
- Lunges:  20x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and Medicine Ball Hamstring Roll-Ins:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- Hamstring Roll-Ins:  5x5 (3-second negatives)

Front Squats (3x6):
- 90x6, 185x 6, 6

Back Squats (3x6):
- 230x6, 225x 6, 6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 75x 1:00 with 1:00 rest