Warm up
3x10 banded box step ups 24" black band
Box squat
4x5 with 3 sec neg building
Then max reps 70% of set 4.
165
205
235
255
185 for 40 reps. Could've gutted out 50.
3 sets
15 DB hip thrusts w 3 sec neg 90#
Into
30 seated banded abductors
Into
20 single leg v-ups
3 sets heel elevated goblet squats 50#
8 reps of 1/2 from bottom into full
Into
5 reps 3 sec down and up
Into
10 reps 3/4 squat
Into
10 bodyweight triple pulse lunges per leg
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