Backside Burner (day 1)

Warm up

3 rounds

:25 bird dogs

:25 plank

3 rounds

:25 bench glute bridge

:25 windmills

3 rounds

:25 lunges

:25 inchworm w/pull up

3 rounds

:25 db rows (light to moderate)

:25 Spider-Man lunge

1 * 40 lunges (bodyweight)

Workout

5 rounds

16 barbell back step lunges

16 med ball bear hug staggered good mornings

5 rounds

12 inverted rows

12 kneeling DB shoulder press

5 rounds

20 leg extensions (partial reps)

12 front rack sumo squats (goblet squat variation)

4 rounds

9 barbell sumo dead lifts (db sumo squat variation

15 butterfly crunch

4 rounds

8 power band seated row (pause and squeeze each rep)

4 negative pull ups (4 second lat pull down)

4 rounds

20 lunge pulse (1 side only)

4 shouldered step up + reverse lunge

(1 side only)

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