Warm Up:
- Hip Circle Walks: 3x 10 steps each way
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Blue Band x 5x20
- Single Leg Hip Thrusts: 0x 10, 10, 9
Strength Training:
Back Squats (3x3):
- Squats: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 300x 3, 3, 3
- Vacuum Trunk Twists: 4x20
Deadlifts (3x3):
- 140x6, 230x5, 320x4, 410x 3, 3, 3
Bulgarian Split Squats with Behind the Back Barbell Shrugs (3x10):
- Split Squats: 40x 1x10, 35x 2x10 (each leg)
- Shrugs: 320x 1x10, 315x 2x10
Standing Calf Raises (3x15):
- 10x 3x15
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