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WARM UP:
2:00 Jog then...
2 x Through
- Double leg glute bridge hold :20
- Russian twist x 20
- Fire hydrants x 8ea (look online, hold at top)
- Side lunge x 2 ea
4 SETS THROUGH (Don't leave the Squat Rack til #4)
1. Back Squat x 8 (U-choose the weight)
- Hold last rep :05 at the bottom
2. Good mornings x 8 (light weight on back)
- Slow down, slow up
3. Barbell Front Lunges x 6 ea
4. Hamstring Curl Machine
- if not available, yoga ball leg curls
Auxiliary:
AB WORK 3 sets th
1. Leg Raises x 12
2. Push-Up Planks x 10ea
3. Hanging Knee Tucks x 8
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