Structural Strength

 Training:

foam rolling/stretching - 10 minutes
 +
deadlift @ 33% of 1RM: 15-20 X 3 sets; rest 1:30-2:00
 +
Z-press @ 3131: 8-12 X 3; rest 1:30-2:00
 +
Reverse lunge @ 4111: 6/leg X 3; rest 1:30-2:00
 +
glute bridge (singe or double leg): 5/leg X 5 sets; rest 1:30-2:00
 +
kayakers: 30 seconds go, 90 seconds no-go X 4-5 sets