6/20/17 #125 Wt 193.1. Slept 7.5 hours. napped 1 hour. 7-8/10.

Thoracic and squat. ido 1.0,2.0 t spine with tennis ball. Kneeling rotational. Quadruped rotational. Banded hamstring stretches. Cat /cow breathing.

bilateral elevated split squat with 20 lbs dumbbells. 3x6-I liked these
Split stance BB RDL - empty bar @ 35 lbs 3x6 each
3-way lunge with 20 lbs DB 3 x3 each leg
Deficit hinge 3 x12 with 20 lbs DBs. I like these

30 sec run 30 sec walk by 10 reps. max HR 167, ave 157

90/90 hip sequence. I could not "get up" tried a few times each leg

Quadruped from rocks x20

Hip Flex stretch 3x30sec each side

Glut activation: quad bird dogs 12 x2 each leg, single leg Cook Bridge 8x3 each leg

Carb 201g, Fat 89g, Protein 194g