06 - 04 - lower development

Prep -

Side-to-side Extensive Hops

30 sec

+

10m Reverse Crawl

+

Med-ball Chest Pass

30 sec

+

10m Reverse Crawl

x 2 rounds, NFT

Dead-bug - wall push

5-8 e/s x 1-2 - just warm-up the midline before lifting

Work -

Primary Lower

Build towards "daily" 10 - 1 x 5 -- 1 x 8 (last set of 8 should be tough)

In between:

Push in / out - 30 sec each or -- just rest

Single-leg Hip Thrust

10 x 1 - your hardest set, to failure, build for 1-2 sets if you need to

Assisted Pistol Squats

10 x 1 - if you can't get 10 - 1 x 5 -- 1 x 5 (rest should be about 30 sec)

Finish -

Eversion - Inversion Lifts

20 x 2 (10 of each)

Tennis Ball Roll-out

1-2min per foot - medial arch mostly, "relaxingly" spread your toes every 10-20 sec