"Pandora's Squat" Lower body (mirror week)

Warm up

3 rounds

20 m duck walk

20 m toe walk

10 m lunge

3 rounds

:25 spider man lunge

:25 soldier kicks

:25 glute bridges

3 rounds

:25 leg extensions

:25 bodyweight squats

:25 curtsy squats

Strength

5 rounds

15 leg extensions (moderate to moderate heavy)

15 DB or KB Goblet squats (70/55)(55/35)(35/15)

:60 rest

5 rounds

12 db rear foot elevated lunge (each side)

5 rounds

12 db stiff leg deadlift

15 leg press machine

3 rounds

:30 leg curls

:30 weighted glute bridges on bench (light to light moderate weight)

Conditioning

5 rounds

:30 assault bike (max distance)

:60 rest