042416

Warm Ups
Band Hip Flexor Stretch
Band Hamb Stretch
Toe Up
BOSU Stand 01:00
Physioball Leg Curl Large Diameter (LD) *5
Seated Band  Glute + Scap Activation 01:00
BOSU Lunge *5 (Front Leg)
Bench MB Squeeze Bridge + Unilateral Knee EXT #6*5 (each side)

Strength:
Squat #45*10, 95*5, 115*5*3
Halting DL #115*5, 135*5, 155*5
Thumbless DL #165*5*3

Afterparty:
Accumulate 100 reps Rope Elbow Ext
1a. Unilateral *10*4
1b. DB Isometric Hammer Curl #25
Or 1c. DB Side Hold #25
2a.  Bilateral OH *15*2
2b.  No Handle DL #25 (no pointer Finger)

Stretch & Roll 10 Min