mobility that works. keep at it!

Always writing down shit that works so future me can (inevitably) relearn.

Warmup

- general joint rotations. Same as lift days.

- rope flow. 2-4 rounds of 1min.

Mobility - activate muscles 

Note: all sets super set with band pull aparts and band hip flexors.

Donkey kick

Glute bridge

Abductor extension

Band leg curl

Ring leg curl

Strength - choose 1 movement per mobility day. Treat like general strength (2-3min rest, stop set when form breaks or speed slows, shoot for increasing reps week over week by adding sets or reps in sets)

Lateral glute extensions 

Pike stretch. Use band resistance

Extreme wide squats

Stretch

Hamstrings 

Adductors

Hip flexors