KASMEM

Lower Body

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 5/5
WEIGHT 18/18kg
TEMPO 3010
REST 60sec

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 20
WEIGHT BW
TEMPO 1010
REST 90sec

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 5/5
WEIGHT 50kg
TEMPO 3010
REST 60sec

1-Leg Stance BOSU

https://www.youtube.com/watch?v=jYcyfYqaJNU
SET 3
REPS 10/10sec
WEIGHT Stability Ball
TEMPO Hold 2sec
REST 90sec

1-Leg Ankle iso push

https://www.youtube.com/watch?v=P2_j3BKlIi0
SET 3
REPS 5/5sec
WEIGHT ISO
TEMPO HOLD
REST 30sec

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO HOLD
REST 30sec

Suitcase March DB

https://www.youtube.com/watch?v=Pjxd7M8bNU0
SET 3
REPS 10/10
WEIGHT 20kg
TEMPO 1010
REST 90sec