BANDED GLUTE RAISE - Feet elevated

40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00

BANDED HIP THRUST

1 x 30

DB DEADLIFT

3 x 10

FIT BALL HAMSTRING CURL

3 x 10

DB SUMO SQUAT

3 x 10

BANDED SQUAT PULSE into CRAB WALK

3 x 10

DB REVERSE LUNGE

1 x 20 @ 6:00

GOBLET SQUAT

1 x 10 @ 6:00

SLIDING LATERAL LUNGE

1 x 10 @ 6:00

PRONE WEIGHTED ARM CIRCLE

3 x 5

MOUNTAIN CLIMBER

3 x 10

V STEP

3 x 10

RENEGADE ROW

1 x 20:10 @ 4:00

TRICEP PUSH UP

1 x 10 @ 7:00

TRICEP DIP

1 x 15

DB SQUAT into SINGLE ARM PRESS

1 x 5

LATERAL HAND WALK OVER DB into DB TAP

1 x 10 @ 7:00

HANDS TO FEET CRUNCH

2 x 30

2 POINT SINGLE LEG CRUNCH

3 x 30

AB BIKE

3 x 30

TRANSVERSE AB HOLD

3 x 30

SEATED BANDED ABDUCTION - 30-30-30

3 x 30

BANDED DB SQUAT PULSE

1 x 20:10

DB SINGLE LEG DEADLIFT

3 x 8

SINGLE LEG GLUTE RAISE

3 x 10

OVERHEAD SPLIT SQUAT

3 x 10

DB STEP UP

1 x 10 @ 6:00

DB STATIC LUNGE

1 x 10

GOBLET SQUAT

1 x 10

TRX HAMSTRING CURL

3 x 12

PUSH UP

2 x 10

GLUTE RAISE MARCH

2 x 20

LEANING SPLIT SQUAT

12, 10, 8

CURTSEY LUNGE - Constant Tension

1 x 12 @ 6:00

FOOT TAP

1 x 20 @ 6:00

RUNNING PLANK

1 x 20 @ 6:00

KNEE DRIVE into KICK BACK

3 x 10

DB SQUAT PRESS

3 x 10

WEIGHT PLATE HALO

3 x 10

DB SNATCH

3 x 10

TRX KNEE TUCK

2 x 10

TRX JACK KNIFE

2 x 20