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  • gamefaceent212

"Ponte Vecchio"



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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