Day 2

Legs, Glutes, Abs, Conditioning (SLS)

Warm-Up

General Mobilization

2 Rounds of:

Bear Walks (forward & back) 15-20 steps

5 per side Kneeling Anterior Stretch

5 per side Figure 8 (feet together & apart)

Preparation

2 Rounds of:

30 sec Ankle Clocks in each position

5 per side Shin Box 

2 Rounds of:

2 Hip clocks per side

30 sec Bear hold

Legs, Glutes, and Abs

R1: 1×10 Soleus Extension per side + 30sec per side Side plank raises + 60-90s rest

R2-4: 3×5 Box Pistol (level 1) Pistol Squats (level 2) per side + 30sec per side Side plank raises + 60-90s rest

Conditioning

4 Rounds of:

30s Kettlebell swings (heavy) / 15s rest

30 sec Split Squat Thruster / 15s rest

30 sec Hollow body hold / 15s rest

Stretch

30 sec per side Death Stretch

30 sec per side Runners Stretch

30 sec per side Shifting Pigeon

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