BANDED GLUTE RAISE

1 x 30

BB HIP THRUST

6 x 10

BB REVERSE LUNGE

3 x 10

DB SUMO SQUAT - pause

3 x 10

SINGLE LEG HIP EXTENSION

3 x 10

FRONT FOOT ELEVATED SPLIT SQUAT

1 x 30

DB HIGH STEP UP - glute focus

3 x 10

DEADBALL HIP THRUST

3 x 15

PRONE WEIGHTED ARM CIRCLE

3 x 6

HAND RELEASE TRICEP PUSH UP

3 x 10

BEAR COMPLEX

3 x 10

GOBLET SQUAT

3 x 10

DB BENT OVER ROW

2, 10, 10, 2

OVERHEAD SPLIT SQUAT (pause)

3 x 8

GROUND TO OVERHEAD

3 x 15

WEIGHT PLATE HALO

3 x 20

CABLE STRAIGHT ARM PULL DOWN

1 x 49

DECLINE SIT UPS

3 x 10

AB WHEEL ROLL OUT

3 x 10

HANGING KNEE TUCK

3 x 10

BANDED HIP THRUST

1 x 30

STANDING REVERSE CUBAN

2 x 6

BB SINGLE LEG DEADLIFT

3 x 8

SINGLE LEG GLUTE RAISE

3 x 15

FIT BALL HAMSTRING CURL

3 x 12

FIT BALL HIP EXTENSION

3 x 10

FIT BALL HAMSTRING HOLD

3 x 30

LEANING SPLIT SQUAT

1 x 30

CABLE DONKEY KICK

1 x 30

STANDING REVERSE CUBAN

2 x 6

STANDING Y RAISE

2 x 6

INCHWORM PUSH UP

2 x 8

BARBELL CLEAN

9, 15, 21

BURPEE OVER BARBELL

9, 15, 21

STEP UP INTO REVERSE LUNGE - Overhead plate

6, 5, 4

FIT BALL KNEE TUCK PUSH UP

3 x 10

Run

3 x 500

T BAR COMPLEX

6, 1

TRX PIKE

3 x 10

TRX JACK KNIFE

3 x 20