Incline bench hip internal rotation

1 x 12

Kneeling Ankle Stretch

1 x 30

Adductor Rockers

1 x 12

Foam Roller Prayer Stretch

1 x 12

Pull over and back

1 x 15

Single leg alternating bounds

5 x 8

Sprint

5 x 40

Trap Bar Deadlifts

3, 5, 5, 5 @ 70, 87, 87, 87 %

zercher lateral lunge

2 x 10

Incline DB Bench Press

4 x 15

Ring Rows

10, _

Deep Push up

Kneeling Ankle Stretch

1 x 30

Incline bench hip internal rotation

1 x 12

Squat Hold with Plate

1 x 40

Side lying thoracic extension

1 x 12

incline Y raise

1 x 15

Weighted Strict Pullup

4 x 8

Romanian Deadlift

3 x 10

Seated Overhead Pin Press

3 x 5

Barbell Hip Thrust

2 x 10

Better Skull Crushers

3 x 10

Single Arm DB March

2 x 40

Calf Raise

2 x 12

Kneeling Ankle Stretch

1 x 30

Assisted hip airplane

1 x 12

Incline bench hip internal rotation

1 x 12

incline Y raise

1 x 15

Foam Roller Prayer Stretch

1 x 12

Double leg bounds

4 x 5

Sprint

5 x 40

Back Squat

10, 6, 6, 6 @ 70, 85, 85, 85 %

Bench Press

3 x 6 @ 87 %

Chin-Up

3 x 8

Single Leg RDL

3 x 10

Cable Crunch

2 x 12

Calf Raise

1 x 20

Incline bench hip internal rotation

1 x 12

Squat to hamstring stretch

1 x 15

Side lying thoracic extension

1 x 12

Seated External Rotation

1 x 15

Push Jerk

3 x 2

Front Squat

4 x 6 @ 85 %

Overhead Press

3 x 6

Bulgarian Split Squat

2 x 8

Two Arm DB Preacher Curl

2 x 10

Ab Wheel

2 x 12

Nordic Hamstring Curl

2 x 8