KB HOLD w/ MARCH
https://www.youtube.com/watch?v=pzqQZFS0ASE
SET
3
REPS
8/8
WEIGHT
30kg
TEMPO
REST
DAY 1, A1
ROLLOUT SB STRAIGHT LEGS
https://www.youtube.com/watch?v=uDmjmRto35g
SET
3
REPS
10
WEIGHT
BW
TEMPO
REST
A2
Copenhagen adduction
https://www.youtube.com/watch?v=KZMIND6LvRY
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
90
A3
WD Load and lift
https://www.youtube.com/watch?v=d6DhwMFOM_4
SET
2
REPS
6/6
WEIGHT
BW
TEMPO
30X
REST
90
B1
WD Single Exchange
https://www.youtube.com/watch?v=030cimsjwV8
SET
2
REPS
6/6
WEIGHT
BW
TEMPO
REST
90
C1
BULGARIAN SPLIT SQUAT DB
https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET
3
REPS
5
WEIGHT
90
TEMPO
301
REST
30
D1
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
5
WEIGHT
+DB
TEMPO
301
REST
30
D2
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
3
REPS
8/8
WEIGHT
26–30
TEMPO
301
REST
90s
D3
BOX SQUAT 1-LEG / 1-DB (side)
https://www.youtube.com/watch?v=EmvwZJ_Y0z8
SET
3
REPS
8
WEIGHT
TEMPO
201
REST
30
E1
HAM CURL SB 1-LEG
https://www.youtube.com/watch?v=oR4vPRi8k14
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
201
REST
30
E2
TIBIALIS ANTERIOR WD
https://www.youtube.com/watch?v=OPEuhclsTUQ
SET
3
REPS
12
WEIGHT
BW
TEMPO
102
REST
90
E3