Warm up
3 rounds
10 m toe walk
10 m duck walk
3 rounds
10 hamstring scoops
20 butt kicks
3 rounds
5 side lunges
20 high knees
3 rounds
10 birddogs
40 glute bridges
3 rounds
12 db stiff leg deadlifts
12 leg lifts (from floor)
Workout
5 rounds
12 barbell stiff leg deadlifts
4 rounds
12 hanging leg lifts (15 leg lifts from the floor)
12 rear foot elevated lunge (bodyweight)
4 rounds
12 single leg db glute bridge (on bench)
12 m lateral band walk (each direction)
4 rounds
20 calf raises on plate
20 db curtsy squats (light weight)
Conditioning
8:00 Your Choice (treadmill, row, bike, or ski erg)
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