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Exercises

Set 1: 1 round
Stair Stepping
Stair Stepping
3 minutes
Rest
Rest
20 seconds

Set 2: 3 rounds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
1 minute
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Transition
Transition
10 seconds

Set 3: 1 round
Rest
Rest
15 seconds

Set 4: 3 rounds
Squat Jumps
Squat Jumps
1 minute
Deadlifts
Deadlifts
1 minute
Jump Rope
Jump Rope
1 minute

Set 5: 1 round
Rest
Rest
15 seconds

Set 6: 3 rounds
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Double Leg Butt Kick
1 minute
Jump Rope
Jump Rope
1 minute
Rest
Rest
10 seconds

Set 7: 1 round
Rest
Rest
15 seconds

Set 8: 4 rounds
High Glute Kickbacks
High Glute Kickbacks
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute

Set 9: 3 rounds
Frog Glute Kickback
1 minute
Barbell Glute Bridge
Barbell Glute Bridge
1 minute


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