01 - 01 - hip expansion + squat

Prep -

Sensory-based drills - perform each in order, for 1-3 sets depending on the day. The goal here is simple: find and feel musculature along with adequately "prepping" the body for the work ahead

Standing Hip CARs

5 e/s - focus on every sticking point and getting the most out of it

Seated Hip Internal Rotation Eccentrics

5-8 e/s - 5 sec "lower" or lengthen for each rep, quick back to starting position. Squeeze foam roller 3-4 / 10

Hybrid-kneel / half-kneel

30-60 sec of loading - find and feel things happen, no reps, just constant movement and figuring it out

Work -

Ramp Squat - "primary lower" lift

20-30 sec of loading

x 4-5 sets

+

Push-in / out

30 sec each

x4-5 sets

Finish -

Wall Acceleration

20-30 sec of loading

x 1-3

Plate Reaches

20 sec of loading

x 1-3