warm-ups

Indian club swings, band stretching, hip rotations, leg raises

 

Hack squats

worked up to 6 plates per side doing sets of 10 reps

weight jumps were made done at 180 pound increments (2 plates per side each set).

continued working up to 10 plates per side doing sets of 5 reps

two sets of 5 reps were done with 1,000 pounds of plate weight added to the machine

 

dimel deadlifts

225 for 5 sets of 8 reps

 

adductor / abductor machine

130 for 3 sets of 12 each way