All Fours Breathing Drill

1-2 rounds of: 1.Wall RDLs x 5-8 reps/side 2. Side Lying Hip CAR's x 3-5 reps/side 3. Shoulder CAR's x 3-5 reps/side 4. Banded Deadbugs x 5-8 reps/side

Explosive Step Ups

Deadstop Barbell Hip Thrust

30° Anterior Delt DB Press

Cable Side Lying Hip Abductions

SA Cable Y-Raise

This superset is going to be done 1 leg at a time. So you'll start with the right foot doing dumbbell step ups for 8-12 reps. Then straight to a set of glute med banded rotations. Then move to the other leg for step ups & repeat another set of glute med banded rotations. Then rest 2 minutes and complete another round. 2 rounds totals of: -8-12 reps - Dumbbell leaning step up (R side) 15-20 reps Glute medius banded internal rotation -8-12 reps - Dumbbell leaning step up (L side) 15-20 reps Glute medius banded internal rotation Rest 2 minutes after a full round

Optional HIIT

(If time & energy allots:) 30 seconds all out! Choose from: -Running -Bike -Rowing -Sled sprints Rest: 1 minute between sprints 3-8 rounds *For beginners, start with 3 and work your way up.

1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: -Pigeon Stretch -Banded Hamstring Stretch -Foam Roll Glute 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Seated Breathing Drill

1-2 rounds: 1. Squat Therapy x 10/movement 2 .Hip Airplane x 8-10 reps/side 3. Windmills x 3-5 reps/side 4. Weighted Weight shifts 8-10 reps/side

Power Land Box Jump

Barbell Deficit Lunge

Lying DB Tricep Extension

Machine Hack Squat

B-Stance RDL with Rotation

Standing Pallof Press

1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: - Glute Smash -Hamstring Smash -Couch Stretch 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Standing Breathing Drills

1-2 rounds: 1. YTW x 5-8 reps/position 2. KB Deadbugs x 5-8 reps/side 3. Neck ROM x 5/direction 4. Swimmers x 5-8 reps 5. T Spine rotations x 3-5 reps/side

Plyo Push Up

Rack Pull ups

DB Seated Shoulder Press

Band-Assisted Push-Up

Rear Delt Cable Pull Apart

Hollow Body Hold

(If time & energy allots:) 30 seconds all out choose from: -Running -Bike -Rowing -Sled sprints 3-8 rounds. *For beginners start with 3 and work your way up. Rest: 1 minute between sprints

1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: -Wall Supported Lat Stretch -Cobra + Childs Pose -Foam Roll Pecs 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Half-Kneeling Breathing Drill

1-2 rounds: 1. Seated Hip IR x 8-10 reps/side 2. Side Lying Hip Abduction x 8-10 reps/side 3. Standing Hip Shift x 30 seconds/side 4. Adductor Rock backs x 8-10 reps

KB swings

Deadlift

Barbell Hip Thrust Pulses

DB Incline Bicep Curl

Bent Knee Glute Raise

Standing single leg DB calf raises

This superset is going to be done 1 leg at a time. So you'll start with the right foot planted on the floor, 10-15 reps working the right glute in the Rotating Bulgarian split squat. Then straight to work the right glute in the glute bridge (right leg stays planted on the floor) 10-15 reps. Then move to the other leg & repeat. Rest 2 minutes, then repeat the whole thing for another round RIR: 0 This superset targets both the glute max in both movements. -Rotating Bulgarian split squat (R leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (R leg) x 10-15 reps (Tempo: 3022) -Rotating Bulgarian split squat (L leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (L leg) x 10-15 reps (Tempo: 3022)

1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: --Calf Stretch -Foam Roll Hamstrings -90/90 stretch 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).