08 - 02 - lower strength endurance
Prep -
Single-leg RDL to Step-up
5 e/s x 2
Hip CARs
5 e/s
Thoracic CARs
5 total
Single-leg Jack-knives
8 e/s x 2
Work -
Single-leg Land-mine Deadlift
4 - 4 - 4 - clusters
x 2-3
In between:
Lateral Ball Throws
5 e/s
+
Atomic Sit-ups
10
Then...
Scott's Lift
5 e/s - build progressively or just explore
Closed-chain Hip Abduction
10 e/s x 1
Finish -
Thoracic Extension Passive Hold
10 sec x 3
Hip Extension Pail / Rail
10 / 10 - perform 2 e/s - max effort / intensity here