Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Deadlifts with Band Pull Aparts and Vacuum Trunk Twists:
- Deadlifts: 135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x 4, 4, 4, 4
- Band Pull Aparts: Red Band 5x20
- Trunk Twists: 5x20
Weighted Step Ups and Deficit Romanian Deadlifts:
- Step Ups: 25's x 8, 20's 3x8
- Romanian DL's: 225x 4x8
Standing Calf Raises and Serratus Crunches:
- Calf Raises: 0x 4x20
- Crunches: 35's x 4x15
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