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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
ROUND 1
3x
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
1
12,8
...
...
PLATE (HOLD)
LUNGE WALK
2
8/e
...
...
PLATE-LOADED
SIT UP
3
15-20
ROUND 2
3x
BAND-RESISTED
'X' LATERAL WALK
1
15/e
...
...
BARBELL
BACK SQUAT
2
5-8
...
...
TREADMILL
SPRINT
3
(:30)
CHALLENGE
3x
MED BALL
SQUAT-TO-OVERHEAD PRESS
1
(:60)
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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