Warm Up:
- Hip Circle Walks: 3x 10 steps each way
- Vacuum Trunk Twists: 10x20
- Band Pull Aparts: Blue Band x 5x20
- Single Leg Hip Thrusts: 0x 9, 9, 9
Strength Training:
Back Squats (3x4):
- Squats: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 280x 4, 4, 4
Deadlifts (3x4):
- 135x7, 225x6, 315x5, 390x 4, 4, 4
Bulgarian Split Squats (3x10):
- 35x 10, 10, 10 (each leg)
Standing Calf Raises (3x15):
- 10x 15, 5x 15, 15
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