Warm-ups

Indian Club swings, band stretching, hip rotations

 

Hack squats

Worked up to 5 plates per side for 5 sets of 10 reps

 

reverse hypers

worked up to 280 for 4 sets of 12 reps

 

adductor / abductor machine

130 for 3 sets of 20 reps of each

 

hanging leg raises

4 sets of 12 reps

 

box jumps

3 sets of 3 jumps (moderate box height)