Notes
Core- 10 minutes
Squat set- warm-up with one set of lengthen and strengthen
then a set of 8 "high weight", followed by 60 seconds of fast body weight squats, then another "heavy" set of 8
Quad extension lengthen and strengthen
Echoed by 2x20 hamstring curl on a ball
Alternating modified pull-up and modified push-up on a bar- bar on a stack pretty low to the ground, alternate 20 modified push-ups and 20 modified pull-ups- 3x 20 of each exercise