Details<br /><br />Activation and mobility 1. Supported ball of foot squats w abductions -<br /><br />2 sets x 12 reps 2. Sumo front plate(or DB) hold, w side to side shift-1 set x 12 reps each side 3. Sumo RDL w side to side shift-1 set x 12 reps each side<br /><br />Workout:<br /><br />1. Banded squats - 4 sets x 12 reps<br /><br />2. Reverse banded hypers with abductions - 4<br /><br />sets x 16 reps<br /><br />3. Sumo deficit RDLS - 4 sets x 12 reps 4. Feet banded<br /><br />extensions - 4 sets x 12 NOTE toes in at the bottom, out on top reps -<br /><br />5. Hamstring curls - 4 sets x 12 reps - NOTE: elevate thighs from pad at the top of the move
