Warm-up:

Runner’s lunge x 3
Prone Ts x 10
Flutter kicks 30 sec
Long sitting straight leg lifts x 10 each side
Single leg thrusts x 10 each side

3 sets:
1. Seated psoas raises x 8 each side @ 10 lb
2. Deficit single leg RDL x 8 each side @ 20 lbs
3. Calf raises (machine) x 8 @ 90 (3 sec tempo eccentric)
(1 min rests)

Workout:

Trap bar deads:
1 x 10 @ 45
1 x 6 @ 115
1 x 4 @ 135
2 x 4 @ 165
(1.5 min)

Belt squat:
3 x 8 @ 166, wide stance
(1.5 min)

Glute drive machine
3 x 8 @ 155 (3 sec tempo eccentric)
(2 min)

Single-leg leg press, high foot placement
3 x 6 each side @ 50 lbs, 3 sec eccentric
(1.5 min)
These REALLY illustrated how much weaker my right leg is compared to my left. My right leg would start shaking by the third rep! Full ROM for these.

Single-leg leg extensions
3 x 8 each side @ 30
(1.5 min)

Side plank with top leg raised & held, straight bottom arm
2 x 15 sec each side
These were stupid. 😂 I got these down with forearm on the floor NBD, but extending the arm = much more challenging core & glute engagement. I wobbled all over the place, which made me laugh, which made it even harder. Took me a minute to actually get the quality 15 sec. I’m keeping this variation!