1

extend knee expander 1stg.

https://www.youtube.com/watch?v=kFGB7gW3pQ8
SET 3
REPS 15
WEIGHT Expander
TEMPO 3030
REST 60s

stairs up-down 1stg

https://www.youtube.com/watch?v=kFGB7gW3pQ8
SET 3
REPS 12
WEIGHT BW
TEMPO 2020
REST 60

DEAD BUG ROLL

https://www.youtube.com/watch?v=SHbONZ4QBy4
SET 3
REPS 8EA
WEIGHT BW
TEMPO
REST 30s

HIP THRUST BW / 2-LEG / HOME

https://www.youtube.com/watch?v=AXTq5iWhqUY
SET 3
REPS 15
WEIGHT BW
TEMPO 2020
REST 30s

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 10
WEIGHT BW
TEMPO 2020
REST 60s

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 3
REPS 10
WEIGHT 20kg
TEMPO 2020
REST 60s

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 30s
WEIGHT BW
TEMPO
REST 60s