Base Builder

Warm up

:30 side to side lunge

:30 glute bridge from floor

:30 Frankenstein

:30 inchworm

:30 Spider-Man stretch

:30 Superman

:30 roll & reach

Workout

5 rounds

20 lateral band walks

12 db wide leg stiff leg deadlifts (increase weight each time)

5 rounds

12 leg curls

12 kettlebell sumo squats

5 rounds

15 leg extensions

12 heel elevated goblet squats

15 plate calf raises

5 rounds

12 rear foot elevated lunge (each side)

Conditioning

1000 m row

Free Online Self Defense Course

Sample of Simulated attack

Check out the SABRE brand for safety products

Check out Advocare for Supplements