AM
A. Single Leg Single Arm OH Split Squats @ 31x1 tempo; 8-10 reps/leg x 4 sets; rest 1min bw sides
B. Clean Stance Deadlift (with sumo grip, hands inside knees); 5,5,5,3,3,3; rest 2min bw sets (keep torso as vertical as possible
C. Single Leg GoodMorning w Knees touching; 8-10 reps/leg x 4 sets; rest 1min bw sides (add weight as comfortable)
D1. DB WindMill; 10 reps/side x 4 sets; rest 1min 
D2. Hanging Alternating Leg Lifts from L Hold; 11reps/side x 4sets; rest 1min 

PM 
15 reps each x 3 total sets, rest as needed bw movements: 
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 

Results
A. 70# (10), 75 (8), 75 (8), 75 (8)
B. 285#, 305, 305, 315, 315, 315
C. 35# (10), 35# (10), 45 (10), 45 (10)
D1. 44# for all sets 
D2. Completed 

PM
Completed 

Today was a long day! Teaching all day and feeling tired. Not to mention all of the wedding planning/ set up over the last couple of days. I can't believe how much wedding planning can take out of you. Movements felt good today. Was playing it very safe. Kept most of the movements lighter. I really like the hip protocol exercises. Feels great on my hip! Especially that internal rotation. Lacking internal rotation on both hips. Clean stance deadlifts feel so weird. Probably because its my second time actually doing them. Feels like my thumbs are going to rip off! Should I wear weightlifting straps? 

No ankle or hip today. Did a lot of mobilization prior to training. I'll start incorporating all of the ankle mobility you emailed me.