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 – 3×5@85%
**rest 3-4min BTWN sets; use a belt if needed**
INTERMEDIATE
STRENGTH
Back squats – 3×5@85%
**rest 3-4min BTWN sets; use a belt if needed**
BEGINNER
STRENGTH
Goblet squats – 7×5
ADVANCED
WORKOUT
A1) 12 DB Romanian deadlifts
A2) 10R/10L DB reverse lunge to knee drive
**3x – rest :60sec BTWN sets**
B1) 15 RKBS 70/53
B2) 10R/10L foot elevated DB split squats
B3) 20 power strokes on rower
**3x – rest :45sec BTWN RNDS**
INTERMEDIATE
WORKOUT
A1) 12 DB Romanian deadlifts
A2) 10R/10L DB reverse lunge to knee drive
**3x – rest :60sec BTWN sets**
B1) 15 RKBS 53/35
B2) 10R/10L foot elevated DB split squats
B3) 20 power strokes on rower
**3x – rest :45sec BTWN RNDS**
BEGINNER
WORKOUT
A1) 12 DB Romanian deadlifts
A2) 10R/10L DB reverse lunges
**3x – rest :60sec BTWN sets**
B1) 15 RKBS 26/18
B2) 10R/10L split squats
B3) 20 strokes on rower
**3x – rest :45sec BTWN RNDS**