A1
Notes:Glute Isometronic
2 sets of 10 seconds. Minimal Rest (0s)
- 2 Sets
Superset
A2
Notes:Single Leg Hip Thrust
2 sets of 10-12 reps. Elevate the foot to the same height as your shoulders (not shown in video) – this will increase the difficulty considerably. Minimal Rest (0s)
- 2 Sets
A3
Notes:Staggered Stance RDL
2 sets of 10-12 reps. Finish with a 10 second hold in the bottom of the final rep of each set. Minimal Rest (0s)
- 2 Sets
A4
Notes:Banded Glute Lunge
2 sets of 10-12 reps. Finish with a 10 second hold in the bottom of the final rep of each set. Partial Rest (60s)
- 2 Sets
B1
Notes:Hanging Leg Curl
2 sets of 4-6 reps. Start with Hips Extended. Finish all sets with a drop set into Hips Flexed for AMRAP. Partial Rest (60s)
- 2 Sets
C1
Notes:Band Chest Fly
2 sets of 6-8 reps. Angle this for the Upper Chest (Low to high angle, arm tracking at roughly 45 degrees) Minimal Rest (0s)
- 2 Sets
Superset
C2
Notes:Band Chest Press
2 sets of 6-8 reps. Angle this for the Upper Chest (Low to high angle, arm tracking at roughly 45 degrees) Finish with 5 overstretched band partial reps. Partial Rest (60s)
- 2 Sets
D1
Notes:Band Katana Extension
2 sets of 12-15 reps. Finish with 5 overstretched band partial reps. Minimal Rest (0s)
- 2 Sets
Superset
D2
Notes:Band Y Raise
2 sets of 12-15 reps. Finish with 5 overstretched band partial reps. Minimal Rest (0s)
- 2 Sets
D3
Notes:Band Chest Press
2 sets of 12-15 reps. Finish with 5 overstretched band partial reps. Partial Rest (60s)
- 2 Sets
E1
Notes:Single Leg Standing Calf Raise
2 sets of 15 reps. Finish each set with a 15 second hold in the stretch position. Partial Rest (60s)
- 2 Sets