21 Mar 2016-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   67 ₁   73 ₁     79 ₁         85₁        88_{1
               4        3        2          2       2}

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

T1b
Front/Back Squat Warm Up  48 ₁      56 ₁

                                                8           6
67 ₁      76 ₁        82 ₁          88 ₁         91-94 ₁          94-97 ₁
3-5        2-4        1-2           1           1             ME

T2 

KB/DB RFE Slingle leg squat 4x5ea
Glute Ham Raises 4x5

T3
Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each