GROUP WARMUP
2 sets of:
:30 bike
5 tempo plate squats
5 overhead plate stretch
:10 frog stretch
10 glute bridge
LEG STRENGTH
Back squat
Work up to a heavy 1 rep close or at max
then do
20 reps @ 55%
UNILATERAL LEG & GLUTE WORK
Circuit 1:
3 sets -
8 Dumbbell renegade row www.youtube.com/watch?v=aWqRpGX5rLk
: 20 each side Kettlebell dual front rack split squat isometric hold
10 Dumbbell glute bridge
5 each side plank rotations www.youtube.com/watch?v=RXlHKL_NEN8
AIR RUNNER TRAINING
2 sets -
2:00 run @ 75% (row can be subbed of air runner)
Rest 4:00 b/t sets
