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  • gamefaceent212

Kangaroo Gainz


Warm up

3 rounds

10 m toe walk

10 m duck walk


3 rounds

10 hamstring scoops

20 butt kicks


3 rounds

5 side lunges

20 high knees


3 rounds 

10 birddogs

40 glute bridges


3 rounds

12 db stiff leg deadlifts

12 leg lifts (from floor)


Workout

5 rounds

12 barbell stiff leg deadlifts


4 rounds

12 hanging leg lifts (15 leg lifts from the floor)

12 rear foot elevated lunge (bodyweight) 


4 rounds

12 single leg db glute bridge (on bench)

12 m lateral band walk (each direction)


4 rounds

20 calf raises on plate

20 db curtsy squats (light weight)


Conditioning

8:00 Your Choice (treadmill, row, bike, or ski erg)


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