Warm Up:
Book openers x8
Figure 4 glute bridges x8
Lateral lunge + samson stretch x4ea
Hamstring + hip flexor stretch x8ea
Squat pry + OH reaches x8ea
Calf raises x8
Ankle hops x8
Jumps x8
Squats x8
Squat jumps x8
Day A: 21-18-15-12-9
KB DL pull catch press
KB Long lever Deadbug (ea)
RB Hi-Lo chops (ea)
½ kneel RB tricep press (ea)
in/out Squat jumps
SL wall glute bridges (ea)