Warm up: form roll - stretch hips and hams - active hip warm UPS.

Power squats 200lbs 10x10 (10min)

Goodmornings 95lbs 4x15

Stiff dead lifts belt squats with kettle bells 4x15

Leg curl/leg extensions ladder reps

  • 20
  • 30
  • 40
  • 30
  • 20

20 min bike

4 sets performance squats

20min of lactose ball - hips, IT bands, upper back