Mobility Warm Up
BB Plié Squat
Bodyweight x 20-warm up
3x45lbs x 20
BB Hip Thrust (5 risers) / Seated heavy Band Hip Abdct
185 x 12 / 20
205 x 10 - singles last 2 / 25
205 x10 -nonstop / 25
205 x 12- singles last 2 / 30
Push ups
13 / 10 / 10
Seated One Leg Curl
3x30lbs x 12@each
DB Side Lunges (hold 2 DB 12.5lbs@each)
2x12.5lbs x 12@each
DB Side Step Up (4 risers- hold 1 DB)
2x12.5lbs x 12@each
Cable Side Hip Abdct / Cable Back Kick
2x15.5lbsx15@each / 2x15.5lbsx15@each
Cable standing One Leg Curl
15.5lbs x 15@each
20.5lbs x 15@each
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