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)
30sec KB Deadbug
Glutes, Legs, and Abs
60-90s rest between sets
Double kb Deadlift (Tempo 2X12)
R1: 1×10 Deadlift with light weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)
R2-4: 3×8-10 Deadlift med weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)
R5: 1×6-8 Deadlift heavy weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)
R6: 1×8-10 Deadlift with med weight+ 30s High Plank Hold (level 1) or Pistol Plank (level 2)
Conditioning
5 Rounds of:
30s Clean & Press (right) / 15s rest
30s Clean & jerk (left) / 15s rest
30s Single leg glute bridge (right) / 15s rest
30s Single leg glute bridge (left) / 15s rest
Stretch
30sec Cobra Walkouts to Child Pose
30sec per side Death Stretch
30sec per side Runners Stretch
30sec per side Shifting Pigeon