Glutes, Legs, Abs, Conditioning (Deadlift)
Warm-Up
2 Rounds of:
Bear Walks (forward & back) 15-20 steps
5 per side Diagonal 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:
5 Cossack to Pigeon Flow (modification: 5 Cossack squats/Pigeon stretch/Static Lizard Stretch)
30 sec Bear hold
Glutes, Legs, and Abs
Rest 60-90 seconds between rounds
R1: 1×10 Deadlifts per side light weight) + 30 sec hollow body hold
R2-4:(3×8-10 per side med weight+ 30s hollow body hold
R5: 1×6-8 per side heavy weight + 30s hollow body hold
Conditioning
5 Rounds of:
30 sec Scorpion to sit-through / 15s rest
30 sec Curtsey to Cossack Squat (right) / 15s rest
30 sec Curtsey to Cossack Squat (left) / 15s rest
30s Ape Walk / 15s rest
Stretch
30sec Cobra Walkouts to Child Pose
30sec per side Death Stretch
30sec per side Runners Stretch
30sec per side Shifting Pigeon