A1. Glute Bridge; 10 reps x 3 sets; rest 30 seconds - Used a 130# band tension to add more resistance. 
A2. Banded Lateral Walk; 15m/leg x 3 sets; rest 30 seconds - Done 
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 3 sets; rest 30 seconds - Used 65# band tension for 20 reps each set. Hamstrings are feeling stronger. 
A4. Banded Side Lying Clam; 12-15 reps x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Done. Used mini bands. 
B1. Single Leg RDL; 10 reps x 3 sets; rest 30 seconds - Used 50#, 50, 70, 70, 70. 
B2. Walking Lunge; 10 steps/leg x 3 sets; rest 30 seconds - Used a 26# kb to make it challenging and test knee. 
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 3 sets; rest 60 seconds - Used a 10" box.
C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 30 seconds
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 60 seconds - Done. Internal rotation is improving on right hip. Getting more functional ROM.
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Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Went 45min on assault. Held 150 bpm. Breathing felt good. Felt like a conversational pace.