Warm up
3 rounds
20 Glute bridge (from the floor)
10 windmills (from the floor)
3 rounds
10 knee rotations (left leg)
10 knee rotations (right leg)
3 rounds
10 m side lunge
10 m inchworm
3 rounds
20 m lunge (body weight only)
12 db still leg deadlift (light weight)
3 rounds
50 m lunge
15 good mornings
3 rounds
12 DB glute bridge
12 leg lifts (from the floor)
Workout
3 rounds
12 barbell glute bridge (moderate weight)
12 hanging leg lifts
3 rounds
10 barbell glute bridge (heavy)
10 DB side bends (moderate to heavy weight/ each side)
4 rounds
10 lateral step ups (each side)
20 m DB lunge (moderate weight)
1 * :90 plank
4 rounds
10 rear foot elevated lunge (body weight)
10 single leg glute bridge (body weight)
1 * :90 plank
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