ROUND 1

3-5 SETS

 12 REPS

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• DB Split squats. (Use exercise ball, box, or chair, etc.) 

• DB Surrenders. 

• DB Good mornings. (With or without DB, barbell, etc) 

• DB Staggered stance deadlift.

ROUND 2

 4-6 SETS

12 REPS (EACH) 

 

• Alternating jumping lunges. 

• DB Fire hydrants. 

• (SLOW) Bear crawl.

ROUND 3, 3-5 SETS, 15 REPS:

• Quad “extensions”. 

• Banded hip thrusts. 

• Banded leg openers.

• Banded Plank leg lifts. 

• Banded toe taps.

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