Week 1/Day 2 Glute/Knee Focus

Total time: 67:30

Warm up: 0:00-19:30

Elliptical 5 min

Incline -10 Drag - Distance- 1000

Hip articulations 5x2 each leg

Hamstring/pancake stretches x 30 s each leg

KB straight arm press windmills 2x10 each arm 25 lbs

Knee-banded BW Glute Bridges 20:00 - 25:00

3x20

Focus on driving knees OUT. Insane. 

Pushups 3xAMRAP 27:00 - 33:00

Feet up/hands on perfect push-ups

BW x 11

BW x 8

BW x 6

DB Stiff-legged DL 35:00 - 43:00

3 x 10 @ 53lb KB per keg

Seated Cable Rows 3 x 12 44:00 - 50:00

90 x 15

110 x 12

120 x 11

BW High Step-ups 51:00 - 61:00

3x10

Left knee bugging a little bit 

Knee-banded Hydrants (Hip abduction machine) 62:00 - 67:30

22.5 x 12

22.5 +10 x 

Sent from my iPhone