GENERAL WARM UP
2-3 Minutes foam rolling anything that needs love (focusing on back, quads, hamstrings, calves)
:60 Banded Frog Stretch
2x through Hip Flow (once in each position)
2 Rounds
10 Iron Cross Stretch
10 Scorpion Stretch
5 Downward Dog to Cobra
then…
2 Rounds
10 Jump Squats
20 Glute Bridges
20 Deadbugs
8 Landmine Rotations each side *you can just put a barbell in the corner
BACK SQUATS
10 Min EMOM (every minute on the minute)
2 Reps
Work up in weight each minute
BACK RACK LUNGES
For load:
3×10 (total)
rest 2 minutes between sets
you should be pushing for the last rep
BANDED QUAD EXTENSIONS
Banded Quad Extension
2×20 each side
rest as needed between sets
CORE
3 Rounds
:45 Side Plank Each Side *on hand (not elbow)
:60 Weighted Plank