Straight Leg Lowering + Wall Press
https://www.youtube.com/watch?v=xU1-22rOPtQ
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
A1
Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
60s
A2
SKATER SQUAT BW
https://www.youtube.com/watch?v=KoNunUi3GlE
SET
3
REPS
8/9
WEIGHT
+5kg
TEMPO
302
REST
B1
RDL DB 2-ARM / 1-LEG
https://www.youtube.com/watch?v=3ytMPb3VtgI
SET
3
REPS
8/8
WEIGHT
TEMPO
302
REST
B2
Copenhagen plank
https://www.youtube.com/watch?v=aDsaGBnvDQo
SET
3
REPS
20/20s
WEIGHT
BW
TEMPO
REST
90s
B3
SPLIT SQUAT BW
https://www.youtube.com/watch?v=LE-Ky1IsZ6w
SET
3
REPS
ISOMETRIC
WEIGHT
BW
TEMPO
30s
REST
C1
NORDIC HAMSTRING
https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
3
REPS
ISOMETRIC
WEIGHT
BW
TEMPO
30s
REST
C2
STRAIGHT 2-ARM PULLDOWN CABLE
https://www.youtube.com/watch?v=ftZui5FelWA
SET
3
REPS
10
WEIGHT
TEMPO
113
REST
D1
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
3
REPS
8/8
WEIGHT
TEMPO
301
REST
90s
D2