09 -08 - lower strength endurance

Prep -

all 4's hip CARS 8 e/s

1/2 kneel. hip extension pails/rails

5 sec contraction + 5 sec relaxation

90-90 hip extension

5 sec contraction + 5 sec relaxation

90-90 hip extension + adduction

5 sec contraction + 5 sec relaxation

Work -

SL land-mine RDL 8-5-3-2-1

x3 rounds

In between each set...

Peterson step-ups 10-20 x 3

Afterwards...

Side-lying slider abduction 8-12 x 2 - 4 sec up, 2 sec pause, 2 down

Hamstring curls 100 overall - break up however