warm-ups

hip rotations, rolling, Indian Club swings

 

wall squats

3 sets of 5 reps

 

hack squats

worked up doing sets of 10 to 6 plates per side for 3 sets

 

dimel deadlifts

worked up to 315 for 3 sets of 8 reps

 

adductor / abductor machine

130 each way for 3 sets of 15 reps

 

cable crunches - seated

3 sets of 15 reps