A Fragile Hip 15

3 rounds for QUALITY:

10 KB Floor press @2x18kg
6 KB Bent row ES @20kg
6 Alt KB military press ES @2x18kg
6 Bottoms-up KB swing ES @20kg
6 Seated KB snatch ES @16kg
6 Dbl KB seated cleans @2x18kg
10 KB Pullovers @20kg

A Fragile Hip 14

Walking Lunge 2x15 EL
Bulgarian Split Squat 3x8 @2x20kg
Side Plank with Leg Lift 3x15
SL RDL 3x8 @24kg
20" Box Step-ups @2x14kg
Bosu: Sgl Leg Squat 2x6
Forward Line Jump to Squat Hold (3sec) 2x6
Lateral Line Jump to Squat Hold (3sec) 2x6
Bosu: Step and Land (3 sec hold) 2x8

A Fragile Hip 13

Bulgarian Split Squat - 3 x 8 @2x20kg
SL RDL Single leg/Opposite hand - 3 x 10 @2x20kg
45 Degree Leg Press - Single Leg - 3 x 10 @80kg
Full ROM Eccentric Leg Extension - 3 x 8 @50lb
Stability Ball Hamstring Curls - 3 x 12
BOSU: Single Leg Squat - 3 x 8
Balance Disc: Single Leg Ball Pass - 3 x 15
BOSU: Ball Side Plank - 3 x 1 min
BOSU: Ball Plank - 3 x 1 min
Stability Ball: Jack Knife - 3 x 12

A Fragile Hip 12

Eccentric Sgl Leg Extension 3x12 @60lb
Bulgarian Split Squat 3x10 @2x10kg
45 Degree Sgl Leg Press 3x12 @60kg
Sgl Leg Hamstring Curl 3x15  @60lb
Monster Band Walk 3xF
Plank with Arm Raise 3x15
Side Plank 3x1 min
Bosu Squat 3x15
Balance Disc: Sgl Leg Ball Pass 3x15

A Fragile Hip 11

SL Leg Press 3 x 12 @60kg
Eccentric SL Leg Extension 3 x 10 @60lb
Hamstring Curl-Single Leg 3 x 10 @60lb
Monster Band Walk 3 x 12
Bosu Balance - Single Leg 3 x F (1 min)
Bosu Double Leg Ball Pass 2 x 20
Bulgarian Split Squat 3 x 8 @2x10kg
Plank 3 x 1 min
Side Plank 3 x 1 min  ES

A Fragile Hip 10

Single Leg Elevated Bridge on Heel 3x10
Single Leg Squat 3x8
Lunge 2x10
Eccentric Sgl Leg Calf Raise 3x15
Gluteus Medius Clam with Resistive Band 3x12
Hip Abduction Side Lying-Resisted Band 3x12

A Fragile Hip 9

Prone hamstring curls 3x15
Sgl leg bridge 3x10
Wall sit 3x1min
Sgl leg eccentric calf raise 3x15
Sgl leg 1/4 depth squat 3x8
Sgl leg standing (pillow) 3xF
Side ly hip abduction 3x15