1,1,1,1 Reverse band squats
set up bands from the top of a power rack so the weight is lighter at the bottom with no tension at the top.
5 x 5 wide stance good morning
5 x 5 reverse hyper - go heavy
3 x 30 band good morning @ green band
Then:
Sport for 1 hour. Nothing intense, just some fun.
Later:
tricep and ab work for about 25 mins, don't stop for too long in the whole time.
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