Friday Session
Warmup
Tibialis Raise
2 sets x 25
Deep calf raise
2 x 25
Reverse Step Up
2 sets x 25 each leg
Full Range Split Squat
2 sets X 10 each leg
Side Bend Progression
2 sets x 12 each side
- Seated / Seated with twist
- Standing staggered stance, squeeze back glute / Standing with twist
- Standing with dumbbell
- Side on bench
- Side on bench with weight
Hip Flexor Kick Out
2 sets x 5 reps, 5 second hold each leg
External Rotation
1 set X 15 each side
Dumbbell Pullover
2 sets x 15
Trap 3 Raise
2 sets x 10
V shoulder lift