warm-ups
hip rotations, band stretching
belt squats - box 1" above parallel
3 plates per side for 5 sets of 10 reps
back attack
3 plates for 4 sets of 10 reps
hypers
bodyweight for 3 sets of 20 reps
adductor/abductor
130 each way for 3 sets of 15 reps
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