Day1 of the Drama

 Had a great training session. My body responded better than I thought it would. It went like this:

 Started with easy warmup and went straight into foam rolling. I would say I averaged about a minute per area. Then I got into static stretching troublesome areas. Active and dynamic drills came next. Followed by aerobics and quick hit of strength training. Here are the specifics you will notice most of the time was spent on stretching and prep work:

 2min simple treadmill walk

 Foam roll of the lowerbody.

 Static Stretching
 1. Supine hip flexor stretch 2min each side
 2. Supine cross-leg glute stretch 2min each side

Core drills
1. Supine ab contractions bent knee 2min
2. Supine ab contractions while on foam roll 2min

Active and Dynamic Drilling:
1. Gray Cook toe touch drills
2. Sahrmann Supine foot slide drills
3. Cook step up drill
4. Bridges
5. Bridges with marches
6. Supine alternating leg raise
7. Prone leg curls with hip adduction
8. Cook Squat corrective pattern
9. A-March with knee tucks
10. Static Lateral lunges and reach
11. 1 leg alternating hip hinges

 Dont be a big sissy-chicken-baby drill
 3min Capoeira Ginga
 3min Muy Thai boxing patterns

Finally Strength training:
Snatch Grip Barbell RDL 115x10 4-0-2 tempo
Perfect Pushups x6 4-0-4 tempo

 Looking forward to tomorrow