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WARM-UP:
2:00 jog
2 Sets Through
- Double Leg Glute Bridge Hold :20
- 3-Way lunge complex (Front, Side, Back)
- Pigeon Pose :15
4 SETS THROUGH
1. Single leg glute bridge x 6 ea. (dumbbell resting on hips)
2. Bulgarian Split Squat x 8 ea. (Hold Dumbbells in hands)
3. Dumbbell Side Lunges x 6 ea.
- Hold head of Dumbbell and side lunge deep enough to where the bottom head of dumbbell taps the ground. Alternate lunges by stepping back to center every rep
4. Shark Squat x 8
- feet outside of shoulders, holding head of dumbbell, back flat, squat until legs make 90 angle, keep core engaged.
AUXILLARY:
1. Banded Clam shells 2 x 20 rep ea. (burn out)
- band just below both knees
2. Pronate Flutter and Scissor kicks
- Laying on stomach holding onto bench, hips touching bench, legs hanging off
OPTIONAL: Stretch holds :20- :30
Pigeon Pose, Hamstring, Butterfly
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