Warm up
10 minutes of treadmill intervals
glute and ham stretches
reverse lunges
ohs naked o-bar
Work out
Squats 3x5, 190#
Glute-Ham Raises, 3x10
Standing leg raises, left side, 3x8, 100#
Bench Press 3x5, 185#
Dead lift 1x5, 275#
Core
4 way neck machine, 3x20, 120#
cable crunches, 3x30, 150#
cable push pull, 3x20, 70#
hyperextensions, 3x20
supine hip march, 3x20
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