4 Jan 2016-Monday (Lower Body Strength)

Foam roll/Correctives
Dynamic Warmup
Optional 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 67 ₁         76 ₁      82 ₁        85 ₁       88 ₁        

                 4           3         3             3            2         

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

T1b

Deadlift or Back Squat

Warm Up  48 ₁      50 ₁

                10           8 

 61 ₁        70 ₁      76 ₁        79 ₃       85 ₁       88 ₁

     6           5         4             4             3          3

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