"Hot Bottom Burner!"

Warm up

3 rounds

25 m lateral band walk (each direction)

12good mornings

3 rounds

10bird dogs

4 Spider-Man lunges

8 rounds

15leg curls

10db stiff leg deadlifts

Workout

8 * 15 Barbell squat (start with very light weight work to moderate light weight)

(90s - 120s rest between sets)

8 * 15 Leg extensions

(90 s rest between sets)

6 * 15 Lateral step ups (each side)

1 * 50 Db lunges

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