Focus: Lengthened Glutes + Hamstrings

Mobility

• Hip CARs – 2x8, each side

• Hamstring Flossing – 2x10, each side

Activation

• Single Leg Glute Bridge with band – 3×10-12, each side 

• Banded Pull-Throughs – 3×12-15

Strength

• RDL  – 4x10

• Front-Foot Elevated Split Squat – 3x12, each side

• Cable Pull-Through (rope, heavier) – 3x12

Core

• Single-Leg V Ups  – 3x12

• Bear Crawl Hold w Shoulder Tap – 3x20 taps