Warm up:
- 5min bike
- Stretch hip/ham/glute
- Hip and glute activation movements
Training Session
- Leg Press 5x20 - heaviest set 5 plates each side
2. Horizontal leg press 5x10 - single leg
3. Stiff leg deadlift 4x8 - 95lb
4. Walking lungs 3x12 - 20lb
5. Wall Squats 4 sets
Abs:
1. Rope crunches 90x4x15
2. Planks 4x45seconds