I am 44 and just slightly used
mobility - lunges lots of work on groin- hams etc.
mini step ups , banded TKE dislocates more lunges
weights sets reps
Lying ham curls 5x10
face pulls 5x15
A1 db row 70 4x12
A2 db OH press 1 arm 30 2x12 40 2x12
B squat 2x5 each 65,95,135,185,225,275 315 2x3
C 1 leg db deadlift pairs 25 4x8 35 4x8
D backwards sled drags - 10 yards WUT 7 plates some x some
F 1500m row 732
going to do some tbt stuff like this
for a few weeks and add more volume when I can.
It all needs work.