# MWF lba

## Warmup

- 1 × 5-10min Backwards Walk
- 1 × 5-10min Sled Push Pull
- 1 × 15 Banded Knee Bend

## Workout

- 2 × 24-25 Tibialis Lift
- 2 × 20-25 Calf Raise (Donkey)
- 2 × 20-25 Reverse Stepup
- 2 × 10-11 Split Squat
- 1 × 12-17 External Rotation Curl
- 2 × 15 Dumbbell Pullover
- 2 × 10 Trap Raise
- 1 × 2min Iso Hold
- 1 × 2min 1 Legged Iso Hold
- 1 × 30 2 Legged Reps
- 1 × 20 1 Legged Reps
- 2 × 5 Kick Out Each Side
- 2 × 12 Side Bends Each Side