warm-ups
hip rotations, rolling, Indian Club swings
wall squats
3 sets of 5 reps
hack squats
worked up doing sets of 10 to 6 plates per side for 3 sets
dimel deadlifts
worked up to 315 for 3 sets of 8 reps
adductor / abductor machine
130 each way for 3 sets of 15 reps
cable crunches - seated
3 sets of 15 reps
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