Inus 2 weeks

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 4
REPS 5-7
WEIGHT
TEMPO
REST

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 4
REPS 6
WEIGHT 8-10kg
TEMPO
REST

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 4
REPS 10-12
WEIGHT 16-20kg
TEMPO
REST

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 4
REPS 10, 10
WEIGHT
TEMPO
REST
10reps pull + 10reps bridge hip thrust

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 10each
WEIGHT
TEMPO
REST

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 12-15
WEIGHT 8-10kg
TEMPO
REST