Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 3/min for 8 min @ 60% + Chains

B. Deadlift, 1/30 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 35 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. 225+ 58# of chains.

B. 245+ band.

C1. 40# and that about the limit for me. I noticed towards the end my tendency was to try and use my hips more than hammies. Had to really focus.

C2 done

C3 done

Bike done