Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 2/min for 8 min @ 65% + Chains

B. Deadlift, 1/20 sec for 8 min @ 60% + Bands

**A & B focus on moving as fast as possible

C1. Hamstring Curls, 3 x 8-10, rest as needed

C2. Banded Good Mornings, 3 x 40 reps, rest as needed

C3. Single Leg Quarter Squat Paloff Press @ 3030, 5 x 5-7 rest as needed

+

10 min Bike cool down

A. 245+ 58# of chains

B. 245 + bands.

C1. 35# focused more on getting a full range of motion. Last week I was shortening my hips too much.

C2. Done.

C3. Done.

Bike done