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
ADVANCED
STRENGTH
10 dual DB front squats 40/30
30 alt box step ups 24/20
10 dual DB front squats
**3x – UB; rest :60sec BTWN sets**
20m sled push hi grip
20m sled push lo grip
15 dual RKBS 44/26
10/7 bike (legs only)
**4x – RPE 7**
10 back elevated glute bridges 95/65
20 jumping lunges
10 back elevated glute bridges
**3x – rest :60sec BTWN sets**
INTERMEDIATE
STRENGTH
10 dual DB front squats 30/20
30 alt box step ups 20/16
10 dual DB front squats
**3x – UB; rest :60sec BTWN sets**
20m sled push hi grip
20m sled push lo grip
15 RKBS 53/44
10/7 bike (legs only)
**4x – RPE 7**
10 back elevated glute bridges 75/55
20 jumping lunges
10 back elevated glute bridges
**3x – rest :60sec BTWN sets**
BEGINNER
STRENGTH
10 goblet squats 10/8
20 alt box step ups 16
10 goblet squats
**3x – rest :60sec BTWN sets**
20m sled push hi grip
20m sled push lo grip
10 RKBS 26/18
7/5 bike (legs only)
**4x – RPE 7**
10 back elevated glute bridges 95/65
20 jumping lunges
10 back elevated glute bridges
**3x – rest :60sec BTWN sets**