Warm up
3 rounds
10 m toe walks
10 m duck walks
3 rounds
10 m side lunges
10 squat to knee rotations
3 rounds
20 glute bridge (from floor)
10 windmills (from floor)
3 rounds
10 spiderman lunge
10 soldier kicks
3 rounds
20 m lunge (bodyweight only)
20 m bear crawl
Workout
5 rounds
16 barbell backstep lunge (add weight after each set)
16 single leg glute bridge on bench (8 each side)
3 rounds
10 hanging leg lift
:30 plank
5 rounds
20 rear foot elevated lunges (bodyweight only)
20 DB lunges
5 rounds
20 m sled push lunge (left leg only)
20 m sled push lunge (right leg only)
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