FINAL WEEK: DAY 2

Thurs (3/4):

Warm Up:

Run or Row 400m

Glute Activation – 8 reps

Ab Bridge – 15 reps

Glute Hamstring Activation – 15 reps

Booty Scoot – 10 reps

Bear Crawls – 10 reps

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each


Front Squats:

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Back Squats:

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Dead Lifts:

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Cool Down: YOGA

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