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Exercises

Set 1: 3 rounds
Dumbbell Squats
Weights: Maximum
Dumbbell Squats
30 seconds
Weights: Heavy
Dumbbell Deadlift
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Get cable set up
3 minutes

Set 3: 3 rounds
Right Side Cable Kickbacks W Straps On Ankles Standing
Right Side Cable Kickbacks W Straps On Ankles Standing
30 seconds
Right Side Cable Kickbacks On 4's
Right Side Cable Kickbacks On 4's
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Get cable set up
1 min 30 secs

Set 5: 3 rounds
Left Side Cable Kickbacks W Straps On Ankles Standing
Left Side Cable Kickbacks W Straps On Ankles Standing
30 seconds
Left Side Cable Kickbacks On 4's
Left Side Cable Kickbacks On 4's
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Get plate for hypers and dbs for hip lift
3 minutes

Set 7: 3 rounds
Leg Curls
Weights: Light
Leg Curls
30 seconds
Leg Curls
Weights: Light
Leg Curls
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Get Bands Above Knees
5 minutes

Set 9: 3 rounds
Duck Walk With Bands On Ankles Right
Duck Walk With Bands On Ankles Right
30 seconds
Duck Walk With Bands On Ankles Left
Duck Walk With Bands On Ankles Left
30 seconds
Rest
Rest
30 seconds


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