• Run: 4 laps

• Wall calf stretch: 30sec / side

• Wall anterior tibialis raise: 20p (20 reps w/ brief pause at top)

• Front foot elevated split squat stretch (front foot on bench): 30sec / side

• Glute bridges: 15x + 15sec hold

• Half kneeling side shift: 5 x 5sec per side (shift from kneeling leg to leg that is in wide squat stance for holds; activate outer hip of squat leg to open hip)

• Supine knee extensions: 7.5lbs x 16 per leg (RB to put DB on foot, knee directly over hip)

• Deep squat hovers: 6 x 5sec holds (3x w/ 2.5lbs counterweight + 3x w/o weight; only lift ~1” from full passive squat to active squat for holds)

• Single-leg bent-knee calf raise: 10x + 10sec stretch per leg (can either be over an edge as in video or just on flat floor with knee far enough over toe to get stretch)

• RB leg curl: red RB x 16

• Deep body weight squats: 5 x 5sec holds

4 sets:
*Note: Since every set of both squats and SLDL’s has 0.5 micro plates on both sides, it’s likely easiest to put them on the bar first so you don’t have to keep taking them off and putting them back on the end

• 0min: 46 x 7p3s

• 4min: 56 x 7p3s

• 9min: 66 x 7p3s (RECORD THIS SET)

• 14min: 76 x 3p3s, ~5sec negatives and start the next rep within 2sec of getting to top (RECORD THIS SET)

4 sets of stiff-leg deadlift (lift from floor with bumper plate on bar; only small knee bend) + 1 set single-leg RDL:

• 19min: 76 x 7

• 23m: 86 x 7

• 28m: 96 x 7

• 33m: 106 x 7

• 38m (1L RDL): 27lbs x 7p3s

1 set of deficit kneeling lunge (foot on 4” block) + 2 sets of side bends on Roman chair (top hand touching head):

• 43m (lunge): bodyweight x 18 / leg

• 47m (side bend): bodyweight x 10

• 52m (side bend): bodyweight x 10 reps + 10sec hold

• Twist flop: 1min

• Wall couch stretch: 30sec forward + 30sec back

• Savasana: 3min or longer