AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155)   MWOD - Lunge Hip Distraction:

1. Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip.  Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides
2. Assume above position but allow knee/hip angle to relax past 90 degrees(lean further forward into lunge position).  Constantly engage glutes to protect your back. Push hips forward towards end range then return to starting position.  1-2 second pulses in and out of end range anterior hip flexion. Repeat 20-30 times in a controlled manner with glutes always engaged. Switch sides.