Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
12/12
WEIGHT
TEMPO
REST
CORE 1
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
12/12
WEIGHT
3kg
TEMPO
REST
60s
CORE 2
SKATER SQUAT BW
https://www.youtube.com/watch?v=KoNunUi3GlE
SET
3
REPS
12/12
WEIGHT
TEMPO
301
REST
A1
1-ARM SEATED CABLE PULL-DOWN
https://www.youtube.com/watch?v=HWDJj9JExG8
SET
3
REPS
12/12
WEIGHT
TEMPO
301
REST
60s
A2
HAM CURL VS 2-LEG
https://www.youtube.com/watch?v=bjK4dolVpXg
SET
3
REPS
15
WEIGHT
TEMPO
REST
B1
SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION
https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET
3
REPS
15
WEIGHT
12kg+
TEMPO
301
REST
60s
B2
TREADMILL WALK
https://www.youtube.com/watch?v=9ccVxEvWtpA
SET
REPS
3-4km
WEIGHT
TEMPO
12km/h +
REST
ESD