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 banded kickbacks

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)