Details

Activation and mobility 1. Supported ball of foot squats w abductions -

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

Workout:

1. Banded squats - 4 sets x 12 reps

2. Reverse banded hypers with abductions - 4

sets x 16 reps

3. Sumo deficit RDLS - 4 sets x 12 reps 4. Feet banded

extensions - 4 sets x 12 NOTE toes in at the bottom, out on top reps -

5. Hamstring curls - 4 sets x 12 reps - NOTE: elevate thighs from pad at the top of the move