Buy In: 20 reps- weighted hip bridges (from the bench- use a med-ball or sandbag), reverse lunges (10/side),
KB swings, L-sit "pulses" from a seated position on the floor.
Mobility work- frog stretch, couch stretch, banded hamstring stretch, pigeon, hip flexor pvc smash
Front Squat warm-up reps 3-5 sets of progressive loading, then-
Front Squat 10 reps@90+%