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Stretch & Strengthen

Lower body stretch

Eccentric lunge: 2×8 ea. Side with 5 sec lowering

Eccentric kneeling heel to butt 2×8 w/ 5 sec lowering

Eccentric calf raise 2×10 with 5 sec lowering

Lower body strength:

Tempo split squat 2×10/leg 3 sec down and 3 sec up (dbs)

Squat with band around knees 1×30 (air)

Single leg glute bridge 2×12 each side

Upper body stretch

Eccentric pullup 3×5-7 with 5 second negative

Eccentric db fly 2×8 with 5 second negative

Roll/smash upper back for 2 minutes

Upper body strengthen

Jefferson curl 2×10 (empty bar)

Tempo single arm db row 2×10 3 sec up and 3 sec down

Accumulate 50 of each: band pull apart and band high pull