Warm Up:
- Hip Circle Walks: 3x 10 steps each way
- Vacuum Trunk Twists: 6x20
Strength Training:
Back Squats (3x3), Vacuum Trunk Twists and Band Pull Aparts:
- Squats: 85x9, 135x8, 175x7, 225x6, 265x 5, 5, 5
- Vacuum Trunk Twists: 4x20
- Band Pull Aparts: Blue Band x 5x20
Deadlifts (3x3):
- 105x8, 195x7, 285x6, 375x 5, 5, 5
Bulgarian Split Squats with DB Romanian DL Shrugs (3x10):
- Split Squats: 40x 2x10, 35x 1x10 (each leg)
- DBRDLS's: 60's x 3x10
Donkey Calf Raises (3x15):
- 80x 2x15, 60x 1x15
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