Monday 2.11.19

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

Strength Training:
Back Squats (3x3) with Band Pull Aparts and Vacuum Trunk Twists:
- Squats:  45x9, 95x8, 135x7, 185x6, 225x5, 275x 4, 295x 3, 3, 3
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 10x20

Deadlifts (3x3):
- 135x6, 225x5, 315x4, 405x 3, 3, 3

Bulgarian Split Squats with Single Leg Hip Thrusts (3x10 each):
- Split Squats:  30x 10, 10, 10 (each leg)
- Hip Thrusts:  0x 8, 8, 8 (each leg.  Add to warm up next week)

Donkey Calf Raises (3x15):
- 90x 15, 15, 15 (on the leg press machine)