warm-ups
Indian Club swings, band stretching, hip rotations, leg raises
Hack squat machine
worked up to 5 plates per side doing sets of 10 reps
supersetted with
belt squat
180 for 5 sets of 10 reps
reverse hypers
140 for 2 sets of 12 reps
210 for 2 sets of 12 reps
cable crunches
40 for 3 sets of 15 reps