Appetizer  

Fwd/Bkwd Leg Swing: 2x20

Abduction Leg Swing: 2x20

Fire Hydrant Knee Circles: 2x10

Bench Step Over: Line up three benches keeping the shoulders parallel to the wall, step over each bench and come back=1 set.

5 sets with knee lifting in front

5 sets with the leg straightening out in the back

 

Main Course

Low Box Squat: Work up to a HARD 8 reps.  Once that weight is found, do four more sets of 8.

Dessert

Conditioning: 10 minutes