31 August 2019

Warm-up
Hips:
3 Rounds:
10 Barbell / DB Hip Thrusts (Heavy)
8 Stiff Leg Deadlift @ 50% 1RM DL
8/side Single Leg Box Step Off (Pistol)
a set of squat therapy and mobility between rounds ...

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
Quad Smash (roller / bar / ball)
Couch Stretch
Spinal Twist
Banded Ankle Distraction

Weightlifting
Back Squat (E3MoM-30)
5-5-3-3-3-2-2-2-2-1
increase as able, maximize total weight lifted ...
[target 90% of rep maxes ...]

Warm-Down
easy run/bike/row
mobility as required:
- hips
- quads
- hamstrings
...