WARM-UP in 8 min:
500 m Row, then 1x10ea
1. Leg Swing
2. Supine Scorpion then Prone Scorpion
3. V-Roll
4. Scapular Push Ups
5. Inchworms
6. Sumo Squat Touch Down
Add Weights to Both Legs, 10 rounds
1. Standing Leg Lifts 10 forward, 10 Backward
2. Laying on side: Leg lifts, Left side down, and Raise Left Leg
3. On other side: Leg lifts, Right side down, and Raise Raise Leg
4. Leg lifts, Lay on Back, and Raise Left Leg then Right
5. Plié Squat then Lift Leg, with 18-lb KB
6. Knee Raises
1. KB side Dips
2. Super Set:
a. Romanian DLs & Single Leg Hip Lifts: 4 x 10
3. Walking Lunges: 4 x 10
5. Super Set: Sissy Squats & Manual Hamstring Curls: 4 x 12
5. Standing Calf Raises: 4 x 12
6. Core: Knee Raises
