23 Nov 2015-Monday (Lower Body Strength)

Foam Roll/TP/Correctives    

Dynamic Warmup 

Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a 
Cleans+ Front Squat  or  Snatch Balance   or   Clean High Pull + Front Squat 4x4                               

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Front/Back Squat

Warm Up  48 ₁      50 ₁

                   8           6 

 58 ₁      67 ₁      76 ₁        82 ₃          85 ₁         88-91 ₁

     6           5         4              2-3        2-3         ME

T2 

KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5 

T3  

Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each