STRENGTH
1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
2) Sumo Deadlift against a band: 6 x 3 @60% of 1RM from 10/21 + band resistance, every 60s.
3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.
4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.
Recovery:
– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale