Mega session
Warm-up/preparation
Couch stretch
Volume
2x30s each leg
Single-leg cat arch
Volume
2×6 each side
1
Hack squat to lock
Volume
4×4 each leg
2
Single-leg snatch
Volume
3×5 each leg
3
Deep lunge to spindle
Volume
3×6 each leg
4
Hurdle step bounces
Volume
2 sets, 5x through
5
Drive to wall lockout
Volume
4×3 each side
6
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