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

15:00-20:00 Transition to Lower Body Main Lifts

20:00-35:00 Lower Body Main Lifts

35:00-46:00 Transition to Lower Body Accessory Work

46:00-55:00 Lower Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Iron Crosses

Lying Glute Stretch

Glute Bridges

Standing Groin Stretch

Infant Squats

Specific Warm-up

2 Rounds

10 Walking Lunges

10/10/10 Core Complex: Flutter Kicks/Scissor Kicks/Hollow Rocks

Lower Body Main Lifts:

Double DB Reverse Lunges 5x8 (4 each leg)

Double KB RDLs 5x8

FOCUS:

• Continuing to progress towards Barbell Reverse Lunges

• Decreasing reps on Reverse Lunges and adding another DB to increase the weight

• Reps dropped on Double KB RDLs, increase weight from last week

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes, complete both movements back to back

Lower Body Accessory Work:

Back Squats 3x10

Barbell Good Mornings 3x6

FOCUS:

• Reps decreased, increase weight from last week

OPEN TIME OPTION:

• 9 minutes

CONTROLLED TIME OPTION

• Alt. Every 1:30 for 9 minutes: M1: Back Squats, M2: Good Mornings