Warm up
3 rounds
:25 side lunges
:25 hip rotations
3 rounds
:25 lateral band walk
:25 db stiff leg deadlift (very light)
3 rounds
:25 glute bridge on bench (bodyweight only)
3 rounds
:25 froggers
:25 plank
Workout
5 rounds
12 abductions
12 sumo squats (light weight)/band walk if no machine
5 rounds
12 leg extensions
8 barbell sumo squats (moderate weight)
5 rounds
12 leg curls
4 sumo squats (heavy weight)
5 rounds
12 rear foot elevated lunge
12 rear foot elevated lunge
5 rounds
25 m sled push
12 walking lunge
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Self Defense Seminar - contact us at 817-774-6552 to book a self defense seminar
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