23 Oct 2017-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 Pull Warm Up 64 ₁ Power Cleans   76 ₁   82 ₁     85 ₁       88 _{1      
                                     5                            3       3         3         2}        

Foam Roll Glutes, Calves, or IT band 4x :20-:30sec each side

T1b
Front/Back Squat Warm Up  48 ₁        61 ₁

                                                8           6
70 ₁      76 ₁        79 ₁          82 ₁         85₁        85-88 ₁          
5         4              4              3         3              3
Pigeon, brettzle, or couch stretch 4x :20-:30sec each side

T2 

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

T3
Rotational MB throws 3x5ea
Single Leg FFE Glute Bridge 3x8
Alligator Walks 3x15 yards each


AUX
Supine Hamstring Walk x8
Iso Superman Holds x:30sec
Prone Planks x:45sec