Trainind day 2
1) 5x10 reps seated alternating single-leg raises
-Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
-Lift the leg off the ground a few inches.

2) 5x5 reps kipping knee raises
-Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

3) 5x10 reps GHD hip extensions

4) 3x15 reps banded lat pull-downs