Heavy day
Movement prep
Bretzle x 5 breathes
Rolling x5
knee to chest x 8
half kneeling hip flexor x30 sec
single leg tactical frog x10
single leg lowering x10
activation
side lying clam
kneeling glute ham raises
supine banded psoas march
Workout
Back squat
6×4 at 32×4
Single leg good mornings
5 x 10 with barbell only