14:00 Gym

Warmup

Prehab

Hip Abduction - Quadruped 1x8
Y,T,W,L on ball 1x8
Quadruped Posterior Rocking 1x8
Hip Adduction - Sidelying 1x8

Movement Prep

Hip Crossover - Feet Down 1x6
Glute Bridge 1x10
Rotational Fall Out 1x6
Knee Hug 1x6
Backward Lunge 1x6
Knee Hug Lunge Elbow to Instep 1x6
Leg Cradle 1x6
Inverted Hamstring Stretch 1x6
Lateral Squat 01 06
Walking Quadriceps Stretch - Same 1x6


Strength
Movements Sets Reps
Bench Press - Incline Dumbbell 2x8x45
Romanian Deadlift - Dumbbell 2x8x45
Physioball Plate Crunch (Behind Head) 2x15x15
Rotational Row - 1 Arm Cable Kneeling 2x4x35
Lunge - Forward Dumbbell 2x10x30
Row - 1 Arm / 1 Leg Contralateral Dumbbell 2x8x30
Bicep Curl - Barbell 2x8x30
Push Up - Close Grip 2x10
Russian Twist - Physioball 2x10

Stretch