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,
Back squats – 10, 8, 3×5
ADVANCED
STRENGTH
Back squats – 5×5@80%
**rest 3-4min BTWN sets**
INTERMEDIATE
STRENGTH
Back squats – 5×5@80%
**rest 3-4min BTWN sets**
BEGINNER
STRENGTH
Goblet squats – 7×5
ADVANCED
WORKOUT
10 dBall squats 120/80
30m walking lunges
10/7 cal bike
**6x – rest 2-3min BTWN RNDS; RPE 7**
INTERMEDIATE
WORKOUT
10 dBall squats 80/60
30m walking lunges
9/6 cal bike
**6x – rest 2-3min BTWN RNDS; RPE 7**
BEGINNER
WORKOUT
10 dBall squats 20/15
20m walking lunges
7/5 cal bike
**5x – rest 2-3min BTWN RNDS**