Knees Over Toes 3.1

• Level 3
• session 1
• bodyweight

Step 0 

Heavy Sled Drives | 100 yards 

• If you don't need to rest it's too light
• rest as needed

Step 1

Tibialis raise | 1 x 25 reps

• complete a second set after step 2

Step 2

FHL calf raise | 1 x 25 per side

Step 2b

Complete the second set of Tibialis Raise 25 reps

Step 3

KOT Calf Raise | 1 x 25

Step 4

VMO pulse | 1 x 100 per leg

Step 5

Step 6

ATG squats

• level 1 Poliquin x 100
• level 2 Hack squat x 100
• level 3 Tom Platz single leg squat x 25

Notes: Choose one level per session starting with level 1

Step 7

Nordic |  3 x 5

Step 8

Reverse Nordic 

• 3 x 5 full reverse
• 3 x 8 elevated
• 3x 10 elevated and assisted

Step 9

Incline Pigeon Pose | 3 x 30sec each side

Step 10

Long-range Groin | 3 x 30sec 

Step 11

Long lunge | 3 x 30sec on each side