Glutes, Legs, Abs
Warm-Up
General Mobilization 10 reps of each in each direction
2 Rounds of:
5 per side Single Leg Anterior Chain Stretch
5 per side Figure 8 (feet together & apart)
Preparation
2 Rounds of:
30 sec Ankle stretches (in each position)
5 per side Shin Box
2 Rounds of:
5 per side Cossack squats/Pigeon Stretch/Static Lizard Stretch (level 1)
or
5 per side Cossack to Pigeon to Lizard Flow (level 2) + 30s Bear Hold
Glutes, Legs and Abs
Rest 60-90 seconds between rounds
R1: 1×10 per side SuitcaseDeadlift light weight + 30s Hollow Body
R2-4: 3×8-10 per side SuitcaseDeadlift with med weight + 30s Hollow Body
R5: 1×6-8 per side SuitcaseDeadlift with heavy weight + 30s Hollow Body
Conditioning
5 Rounds of:
3-5 per side Swing – High Pull Only (level 1) or Swing-High Pull-Snatch Combo (level 2)
10 Tucks (level 1) or Tuck Straddle Pike (level 2)
Stretch
30 sec Cobra Walkouts to Child Pose
30 sec per side Death Stretch
30 sec per side Runners Stretch
30 sec per side Shifting Pigeon