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Exercises

Set 1: 1 round
Step Ups
Effort: Moderate
Step Ups
40 seconds
Floor Bridge
Floor Bridge
40 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
40 seconds
Barbell Squats
Barbell Squats
40 seconds
Hip Hinge
40 seconds
Barbell Glute Bridge
Barbell Glute Bridge
40 seconds
Back extension
40 seconds
Walking Lunges
Walking Lunges
40 seconds
Rest
Rest
1 minute

Set 2: 1 round
Step Ups
Effort: Moderate
Step Ups
40 seconds
Floor Bridge
Floor Bridge
40 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
40 seconds
Barbell Squats
Barbell Squats
40 seconds
Hip Hinge
40 seconds
Barbell Glute Bridge
Barbell Glute Bridge
40 seconds
Back extension
40 seconds
Walking Lunges
Walking Lunges
40 seconds
Rest
Rest
1 minute

Set 3: 1 round
Deadlifts
40 seconds
Kettlebell Swings
Kettlebell Swings
40 seconds
Goblet reverse lunge
40 seconds
Clams
Clams
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Deadlifts
40 seconds
Kettlebell Swings
Kettlebell Swings
40 seconds
Goblet reverse lunge
40 seconds
Clams
Clams
1 minute
Rest
Rest
30 seconds


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