Warm Up– 10 minute time cap- Descending ladder (10/9/8/7/6/5/4/3/2/1)
Complete rep range on each exercise before going to the next, try get as far down the ladder as you can inside the 10 minutes.
- Squats
- Bridges
- Alternating reverse lunges
Time Under Tension – Have a tempo of 5120 (This 5 seconds of lowering (eccentric), 1 second pause at the bottom, 2 seconds lifting back up (concentric) and 0 seconds at the top of the movement- where your muscles have began to rest).
1. Heel elevated squats 3×12
2. Right foot stationary lunge 3×12
3. Left foot stationary lunge 3×12
Circuit– 50 seconds ON 10 seconds OFF (3 Rounds)
1. Clam Shells
2. 1&1/4 rep lunges
3. Side Lunges
Isometric holds– 50 seconds on 10 seconds OFF (2 Rounds)
1. Wall sit
2. Copenhagen plank (each side)
Burn Out– 2 minutes of max out squats
