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Swissball to back squats 85deg 50 holding 5sec each. Step ups with ankle weights and/or dumbbells maintain straight leg no liftoff x25. Tap ups on step quicktime x50. Resistance Band push knee forward and HOLD x10. Do the same pushing backwards and HOLD x10 EACH LEG. Standing on one leg throw ball at wall x50. Finish with squat holds arms crossed x3 to failure


Set 1: 1 round
Active Stretches
5 minutes
Wednesday Kick-Start
45 minutes
Static Stretches
8 minutes

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