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WARM-UP
1x
GOAT-BAG
GLUTE BRIDGE
1
20
...
...
SUPINE
HK PULL W/ ANKLE CIRCLES
2
(:30)/e
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
3
15/e
...
...
STANDING
POGO HOPS
4
20-30
...
...
BAND-STRETCH
HIP-FLEXOR
5
(:45)/e
...
...
TREADMILL
LATERAL SHUFFLE (SPEED: 2.5-2.9)
6
(:30)/e
...
...
STANDING
HIP POP-UPS
7
10
LEG PRESS W.U.
1x
SELECTORIZED
LEG PRESS
1
10
ROUND 1
3x
SELECTORIZED
LEG PRESS
1
8-12
...
...
DUMBBELL
1-1/2 RDL
2
8
...
...
VIPER-X
ASSISTED SQUAT HOP
3
12-15
ROUND 2
3x
PARTNER-RESISTED
NORDIC HAM CURL (5-CT. ECC.)
1
3-5
...
...
DUMBBELL
HEEL-ELEVATED GOBLET SQUAT
2
12-15
...
...
STABILITY BALL
ALTERNATING V-UP
3
10
CHALLENGE
3x
STATIONARY BIKE
TEMPO-RIDE (10S:5S, 3X)
1
1
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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