Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
Strength Training:
Back Squats (3x4) with Band Pull Aparts and Vacuum Trunk Twists:
- Squats: 45x9, 95x8, 135x7, 185x6, 225x5, 275x 4, 4, 4
- Band Pull Aparts: Blue Band x 5x20
- Vacuum Trunk Twists: 0x 10x20
Deadlifts (3x4):
- 135x7, 225x6, 315x5, 385x 4, 4, 4
Bulgarian Split Squats (3x10):
- 25x 10, 10, 10 (each leg)
Donkey Calf Raises (3x15):
- 100x 15, 15, 15
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