Back Squat

3 x 5

Hip Thrust

3 x 5

LANDMINE SINGLE LEG HIP THRUST

3 x 12

Single Leg RDL

3 x 8

squat jump to single leg drop jump

3 x 6

OVERCOMING ISO HIP THRUST

3 x 5 @ 0:10

1-Leg Triple Broad Jump

3 x 3

Lateral Hurdle Hop to Heiden External Rotation

4 x 8

Snapdown 2 to 1 into Lateral Heiden w/ 2-Leg Landing

4 x 8

basu ball sprints

3 x 0:30

Superman

For Completion

SUPERMAN ROW

For Completion

alt superman

For Completion

Bear crawl Superman

3 x 6

Landmine Pendlay Row

5 x 10

TRX JACK KNIFE CHIN UPS

2 x MAX

Jumped Chin ups

2 x MAX

Pendlay Row

3 x 5

Banded Lat Pull Down

For Completion

Half Kneeling Banded Lat Pulldown

For Completion

Mini band lat pull down

kb bridge pullover

5 x 15

kb bridge iso with march

3 x 10

Seated Ring Chin-ups

3 x MAX

Burpee

2 x 15

Basic Jump Rope

For Completion

Battle Rope Alternating Waves

For Completion

Med Ball Slams

copenhagen plank

For Completion

Band Resisted Side Plank Row

For Completion

Side Plank Hip Abduction Star

For Completion

swiss ball hanging leg raises

3 x 15

swiss ball hamstring curl

3 x 20

quadruped hip abductor

3 x 12

ball squeeze crunch

3 x 20

1️⃣ Squat to Reverse Lunge: 12 reps (6 per leg) - Keep your chest upright and core tight 2️⃣ Hip DB Thrusts: 15 reps - Squeeze your glutes at the top and hold for 1–2 sec. 3️⃣ Single-Leg Deadlift (kettlebells or dumbbells): 10 reps (each leg) | Go slow & focus on stretching the hamstrings 4️⃣ Elevated Split Squat: 10 reps (each leg) | make sure your knee stays behind your toes and focus on driving through your front heel. 5️⃣ Lateral Lunges: 10 reps each leg | Push your hips back and keep your weight in the heel of the lunging leg.

Finisher: x3 rounds | 45 seconds rest in between - 30 seconds Step-out (stay low in a squat, step out at 45° and return and alternate) - 30 seconds Quick Squat Jumps

Sumo Deadlift

3 x 5

DB Bulgarian Split Squat

3 x 6

Back Squat

3 x 5

Single Leg Sprinter Pullover

8 x 15