Ex wife quads
Set the hips (Donnie Thompson style)
Ed Coan grip/oblique holds
135x30sec x4 sets
Sled pulls
1 plate x 100yds x 6 trips
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I just posted a video of Ed Coan's BB grip work on my last training log. I actually need to lean further away from the barbell, but other than that it's a simple exercise.
Donnie Thompson has a ton of youtube videos up on how to "set the hips" and his "ex wife" protocols. You need a partner for both. You can have someone set your hips in a few minutes. As far as the ex wife you need a 100+ lb steel log and it's used to diffuse your tissue.
Hopefully this helps a little. Any other questions you may have post to the Q and A and tag me and I'll try to get more detailed if need be.