WARM UP
20 banded glute bridges + 20R/20L banded monster walks + 20R/20L banded side steps + 20R/20L banded kick backs
**complete 15 banded air squats BTWN sets**
Then,
:90sec pigeon R/:90sec pigeon L
Then,
Coaches tutorial – Dead stop RKBS
Then,
Back squats – 10, 8, 3×5
ADVANCED
STRENGTH
Back squats – 4×5@70%
**focus on core strength; no belt; rest 3-4min BTWN sets**
INTERMEDIATE
STRENGTH
Back squats – 4×5@70%
**focus on core strength; no belt; rest 3-4min BTWN sets**
BEGINNER
STRENGTH
Goblet squats – 7×5
**rest 2min BTWN sets**
ADVANCED
WORKOUT
10-8-6-4-2
dBall squats 120/80
Dead stop RKBS 70/53
RKBS x2 53/35
**NFT**
20m DB walking lunges 45/35
:40sec dual FR KB hold 53/35
**3x – rest as needed BTWN sets; NFT**
INTERMEDIATE
WORKOUT
10-8-6-4-2
dBall squats 80/60
Dead stop RKBS 53/35
RKBS x2 44/26
**NFT**
20m DB walking lunges 35/25
:40sec dual FR KB hold 44/26
**3x – rest as needed BTWN sets; NFT**
BEGINNER
WORKOUT
10-8-6-4-2
dBall squats 20/10
Banded pull thrus
RKBS 26/18
**NFT**
20m walking lunges
:30sec plank
**3x – rest as needed BTWN sets; NFT**