Activation 1

2 times rounds to get warmed up: - 5 Push ups - 10 Monster walk forward and back - 15 Jumping Jacks - 20 Frog pump

Air Squat with Pulses

4 x 10

Row at Home

4 x 8

Glute Bridge

3 x 15

Push-Up

4 x MAX

2 Rounds - 40 reps monster walk (20 forward, 20 backward) - 40 reps frog pump

Free Time

1 x 10:00

Lateral Band Walk

3 x 20

Standing Hip Hinge Abduction

3 x 20

Standing Kickback

3 x 20

Standing Banded Abduction

3 x 20

Standing Glute Squeeze

3 x 20

3 rounds of: 15 Fire Hydrants 15 Quadruped Straight Leg Pulse *Complete both exercises on one leg then switch!

6 Minute Tabata (20 seconds on, 10 seconds rest) Complete as many burpees as you can in 20 seconds and then rest for 10. Then move on to crunches and so on. -Burpees -Bicycle Crunches -Pop Squats

Activation 2

2 rounds to get warmed up: - 10 Banded Glute Bridge - 5 Downward Dog to Upward Dog - 10 Banded Jump Squats - 5 Plank Push-ups

Banded Feet-Elevated Hip Thrust

4 x 10

Seated Press At Home

4 x 12

Single Leg RDL

3 x 12

Band Pull-Apart

3 x 15

Clam Shell

3 x 15

Free Time

1 x 10:00

Single Leg Hip Thrust

3 x 10

B Stance Hip Thrust

3 x 10

Eccentric Single Leg Hip Thrust

3 x 10

Quadruped Leg Swings

3 x 20

(AMRAP) As many rounds and reps as possible in 8 minutes: - 20 Plank Jacks - 15 Sit Ups - 10 Alternating Reverse Lunges

Activation 3

2 rounds to get warmed up: - 10 Good Morning - 15 second Side Plank each side - 20 Jumping Groiner

RDL at Home

4 x 8

Push-Up

4 x MAX

Quadruped Bent Knee Kickback

3 x 15

Bent Over Row at Home

3 x 10

Side Lying Hip Abduction

3 x 10

Free Time

1 x 10:00