11/10/21
Power Up

Equipment: DBs, Bar, KB or ball

Warm Up:

Ankle, Knee and Hip rotations
Dynamic Figure 4 standing stretch
Dynamic Quad stretch

30-30-30-15 x 2:
Jog - Good mornings - Jump Squats

Workout:

40-20 x 3 rounds:

Squat back lunge
VMO-Sumo squat

Glute bridge on heels
Glute Bridge Clam Shells

Split Squat Pulses
Kazak squats

1 Min each 2R
KOT calf raise
Wall Sit