Pallof Press w/ Plate Perturbations
https://www.youtube.com/watch?v=ve4Fs0ZQo9k
SET
3
REPS
8/8
WEIGHT
Band +2.5kg
TEMPO
X
REST
A1
Straight Leg Lowering + Cable Hold
https://www.youtube.com/watch?v=Y__Vm0wgj7w
SET
3
REPS
10/10
WEIGHT
Band
TEMPO
REST
60s
A2
WD CORSSOVER load and lift
https://www.youtube.com/watch?v=A8Di5XV-Wtk
SET
3
REPS
6/6
WEIGHT
BW
TEMPO
REST
60s
B1
BULGARIAN SPLIT SQUAT BB
https://www.youtube.com/watch?v=JSQFJVO0MqA
SET
3
REPS
8/8
WEIGHT
60
TEMPO
201
REST
C1
HIP THRUST BB 1-LEG
https://www.youtube.com/watch?v=yME0vsN5Kgo
SET
3
REPS
8/8
WEIGHT
30-40
TEMPO
201
REST
C2
LM 1-ARM V PUSH
https://www.youtube.com/watch?v=5Cs27w8WVz4
SET
3
REPS
8/8
WEIGHT
25
TEMPO
201
REST
90
C3
FRONT SQUAT 2-DB
https://www.youtube.com/watch?v=LwZzqgL1LjU
SET
3
REPS
8
WEIGHT
2x18
TEMPO
301
REST
D1
NORDIC HAMSTRING
https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
3
REPS
6
WEIGHT
BW
TEMPO
301
REST
D2
INVERTED ROW TRX 1-ARM / BENT KNEES
https://www.youtube.com/watch?v=goJsJ97i6FA
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
201
REST
90s
D3