06 - 03 - Lower development 5.

Prep -

Level 2 Hip CARs - 5 x 2

+

Rebound - 30 sec x 2

Spine CARs - 5 total

3 rounds, NFT:

10m inch-worm

10m bear-crawl

10m reciprocal lunge

20 sec bear-position Isometric

Work -

Primary Lower - Build towards a "daily" 10 - 1 x 5 - rest 90 sec - 1 x 8 (this 8 should be 8-9 RPE)

In between:

Broad jump - 3

Accessory -

Single-leg hip thrust

10 x 1 - near failure

Hack Squat

12 x 1 - near failure

Single-leg Calve Raise

6-12 e/s x 2