Warm up

  • Foam roll
  • Hip and glute activation
  • light stretch

Training Session

  1. Box squats 195 : 10 singles (90 sec rest)
  2. Reverse hypers 3x15
  3. Step up 3x20
  4. Band GM 3x20
  5. Seated weighted crunches 100 reps
  6. Interval cardio : 10 sets 15 sec on/off manual treadmill