| Warm Up |
| 1) 1x: Forward lunge t0 hamstring stretch > + Lateral lunges < + Calf scoops > + Figure 4’s < 2) 5-8 minutes: KB Deadlift x 8 + banded glute bridge x 10 + foot elevated hamstring stretch x 20s/20s |
| Strength |
| 1) 3x: Barbell hip thrusts x 10 + Ab Rollouts x 10 2) Barbell Deadlifts x 8-6-4-4 (Rest between sets as needed) |
| Work |
| Partner Work – 2 rounds of each. Share the reps: – 650m Ski- 50 Goblet Squats – 650M Row- Weighted walking lunges x 50 – 50 calorie bike- R. Twist x 150 |
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