70 min

1.Rehab, 1-2 rounds:
Straight leg monster walk 20
Single leg KB deadlift 12/s x 20 kg
Gmed. w/band 20
Plank hold, lift one hand 20 s./side
Dead bug 20
Good morning w/band 15
Bird dog 20
Side plank 35 s./side

2.Strength
A. Back squat, 4 x 10
40 50 55 55 kg

B1. Hamstring machine
8x45 7x45 7x45
B2. Abduction
12x60 10x60 10x60

C1. Reverse hyper w/ball
3x15
C2. Back extension
3x10x55 kg