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Warm-up
1x
QUADRUPED
HIP-CIRCLES (REVERSE)
1
12/e
...
...
QUADRUPED
BIRD DOG
2
15/e
...
...
VIPER-X
ASSISTED SQUAT HOP
3
20
...
...
DUMBBELL
RDL (5-CT. ECC)
4
6-8
...
...
BOX
SL DEPTH SQUAT
5
15/e
...
...
LEG PRESS MACHINE
45* LEG PRESS
6
8-12
...
...
QUAD EXTENSION MACHINE
QUAD EXTENSION
7
12-15
...
...
GOAT-BAG
GLUTE BRIDGE
8
15-20
Round 1
3x
DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
1
12-15
...
...
SHORT-BOX
LINEAR SPEED STEP UP
2
(:30)
...
...
HAM CURL MACHINE
HAM CURL (5-CT ECC.)
3
10
Round 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC) +5
1
8/e
...
...
KETTLE-BELL
HIP-SWINGS
2
20
...
...
PARTNER-RESISTED
SIDE ABDUCTION/CLAMSHELL
3
6-10/e
Overtime
3x
BAND-RESISTED
POWER CRUNCH
1
20-25
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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