| Tuesday |
| Warm up |
| – 2x: 6 pt. Knee circles: 10 forward/10backward each leg + SL Glute bridge x 10/10 – 2x: Front to back leg swings x 10/10 + Lateral lunge hold x 20s/20s – Couch Stretch x 90s each side – Adductor stretch x 2 minutes |
| Strength |
| – 3x: Barbell Bulgarian split squats w/3s down phase x 6/6 + Slider hamstring curls x 6/6 (or 12) – 3x: Barbell squat jumps x 10 (lightly weighted) + Band walks x 12/12 |
| Work |
| 30/20 x 4-5 – Lightly weighted FFE Jumping lunges – KB Swings – Slider climbers – Sprint >< + Side shuffle >< + repeat |
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