11 July 2016 (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
Power Clean: Warm Up 59₁ Working Sets 67 ₁   73 ₁     82 ₁    85 ₁     85-88 _{1 
                                           5                             4       3         2       2         2}

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

T1b
Squat or Deadlift Warm Up  48 ₁        59 ₁

                                              8           5
64 ₁      73₁        79 ₁          85 ₁        91 ₁      94 ₁
5          4            2-3         5          1-2      ME
Pigeon Stretch 4x:30 sec ea side

T2 

KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

T3
Rotational MB throws 3x4ea
Barbell Glute Bridge 6
Alligator Walks 3x15 yards each






Lower Body Foam Roll/Stretch