Legs, Glutes & Abs
Warm-Up
General Mobilization 10 reps of each in each direction
2 Rounds of:
Bear Walks (forward & back) (15-20 steps)
5 per side Single Leg Anterior Chain Stretch
5 per side Figure 8 (feet together & apart)
Preparation
2 Rounds of:
5 Ankle stretches (in each position)
2 Rounds of:
1 per side Hip Clocks
30s Dead Bugs
Legs, Glutes, and Abs
60-90s rest between rounds
ROUND 1: 1×10 Kettlebell Front Rack Pause Squat (Tempo 222X) light weight) +30s Bear hold or rocking
ROUND 2-4: 3×8-10 Squats medium weight + 30s Bear hold or Rocks
ROUND 5: 1×6-8 Squats heavy weight + 30s Bear hold or Rocks
ROUND 6: 1×8-10 Squats medium weight + 30s Bear hold or Rocks
Conditioning
4 Rounds of:
30s Clean & Press (right) / 15s rest
30s Clean & Press (left) / 15s rest
30s Push ups / 15s rest
30s Hollow body hold / 15s rest
30s Hollow back hold / 15s rest
*sub one-hand or two-hand swing
Stretch
30 sec Cobra Walkouts to Child Pose
30sec per side Death Stretch
30sec per side Runners Stretch
30sec per side Shifting Pigeon