0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Lower Body Strength

20:00-55:00 Lower Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 seconds each side Forearm Stretch

20-30 seconds each side Pigeon Stretch

3-5 reps each side Iron Crosses

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30- seconds each side Lying Glute Stretch

Specific Warm-up

3 Rounds

10 KB RDLs

8 Single KB Deadlift (4 each side)

6 KB Lunges

Hip Dominant Main Lift

Every 2 minutes for 10 minutes

10 Double KB Deadlift

FOCUS:

• Chest up, don’t let yourself tilt to a side, flex your butt at the top

• Posterior chain and core strength

Accessory Work

Alternating Every Minute on the Minute for 15 minutes

M1: 30 seconds Weighted Front Plank

M2: 20yd Bear Crawl

M3: 12 Supermans

FOCUS:

• Core strength and endurance

• Planks are a static hold, Bear Crawl is bracing while moving, Superman’s for lower back strength

• Complete the plank, leaves 30 seconds rest, complete the Bear Crawl, rest for the remainder of the minute, complete the Supermans, rest for the remainder of the minute, go back to planks and repeat, it will be 5 sets of each movement