Couch Stretch (Hip Flexors)

2 x 1:00

Banded Hip Distraction

2 x 1:00

Kneeling Adductor Pulse

2 x 10 @ 5

Pigeon Stretch

2 x 1:00

Copenhagen Isometric

2 x 2 @ 0:30

Kneeling Side Plank Hip Abduction

2 x 10

SL Hip Extension (foot on bench)

3 x 2 @ 30

Banded Ankle Dorsiflexion Mobilization

1 x 6 @ 0:05

Barbell Back Squat

3 x 8

Bird Dog

3 x 5 @ 5

DB Reverse Lunge

3 x 10

Eccentric Hamstring Sliders

3 x 6 @ 3

Rainbow Slam

3 x 10

Barbell Hip Thrust

3 x 8

SL Calf Raise

3 x 10

Hollow Rock

3 x 12

3-Way Banded Shoulder/Lat Stretch

1 x 60

Dead Hang

1 x MAX

Lying Handcuffs

1 x 10

YTW

1 x 5

KB Upside Down Press

1 x 8

Incline DB Bench Press

3 x 8

Cable Face-Pull

3 x 12

Incline DB Row

3 x 8

Cable Flys

3 x 12

1/2 Kneeling Landmine Press

3 x 10

1-Arm DB Row

3 x 10

Split Stance Paloff Press + Rotate

3 x 8

Wall Supported Bicep Curls

3 x 12

Skull Crushers

3 x 12

Glute Bridge w/ Medicine Ball Squeeze

1 x 8 @ 3

Banded Hip Flexor March

1 x 10

Monster Walks

1 x 20

Nordics

2 x 5

MB Deadbug

2 x 10

Landmine SL RDL

3 x 8

Neutral Grip Pull-Up

3 x 8

Lateral Lunge

3 x 6

Lateral Bound

3 x 3

DB Lateral Raise

3 x 12

DB Floor Press

3 x 12

Standing Cable Wood Choppers

3 x 10

EZ Bar Curl

3 x 10

Tricep Rope Pulldowns

3 x 10