12/31/2018

A. 6-8" Steps Ups; 5 total sets of 6-8 reps - 2 forward, 2 lateral, 1 crossover; rest as needed (slowly lower back to ground wigth eccentric bias - at least 4 sec) 
B1. Seated Band Around Knees Hip ABductions; 10-15 reps w 1 sec hold x 3 sets; rest 45 seconds 
B2. Hollow Rock; 30-45 seconds x 3 sets; rest 45 seconds 
B3. Arch Body Holds; 30-45 seconds x 3sets; rest 45 seconds 
C1. Wtd Deadbug; 10 reps/side x 3 sets; rest as needed 
C2. Side Lying Leg Raises (ABduction); 10-12 reps x 3 sets; rest as needed 
C3. Side Lying Leg Raises (Adduction); 10-12 reps x 3 sets; rest as needed 
+
(15 reps of each x 3 sets)
A1. Natural Knee Extensions https://www.youtube.com/watch?v=Ps8nQKHB1q4
A2. Banded Terminal Knee Extension https://www.youtube.com/watch?v=s_u2SVcADVo
A3. Banded Side Lying Clam https://www.youtube.com/watch?v=_eZ32pKt7QQ
A4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
B1. Seated Banded Abduction https://www.youtube.com/watch?v=yzubln5pJAA
B2. Banded Monster Walks https://www.youtube.com/watch?v=l2GD2jYd5CM
B3. Negative Box Step Down (stand on something at mid shin height and slowly lower yourself back to the floor on one leg. Each rep should take about 3 seconds ) 

AM session completed

PM
Blood Flow Restriction Work: 
Using Wraps to occlude both legs at high hip: 
10 Leg Lifts with Knee Extension (hold lift for 3-5 seconds) 
rest 30 seconds 
x3 sets 
+
Using Wrap to Occlude both legs at high hip: 
Lying Prone 10 Short hamstring Curls (hold lift for 3-5 seconds) 
rest 30 seconds 
x3 sets 
+
Assault 30 Seconds w Cuffs around hips 
rest 30 seconds 
12 Air Squats @ 2020 tempo 
rest 30 seconds 
x3 
rest 3min bw sets 
x3 total sets 

PM Session completed