110 min

1.Rehab:
A1. Straight leg monster walk 20 + 20, 2 x left, 3 x right
A2. Single leg KB deadlift 15 x 12 kg 3 x left & right
A3. Gmed. w/band 20 x 20, 2 x left, 3 x right
A4. Plank hold 75 sec. x 2
A5. Side plank hold 2 x 30 sec./side

2.Strength
A. Back rack reverse lunges, 8/side
50 55 60 62.5 kg
B. Single leg extension
3 x 12 x 27 kg
C. Abduction
12 x 50 2 x 12 x 55 kg
D. Quads machine
10 x 60 3 x 10 x 65 kg
E. Hamstring machine
4 x 8 x 45 kg
F. Back extension
3 x 10 x 55
G. 2 rounds:
- 12 side bend w/KB 12 kg
- 10 leg raises
- 15 reverse hyper