SB Pike

https://www.youtube.com/watch?v=r03_FAt8xq8
SET 3
REPS 12
WEIGHT BW
TEMPO
REST
CORE 1

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 3kg
TEMPO
REST 30s
CORE 2

RDL CONTRA 1-ARM / 1-LEG

https://www.youtube.com/watch?v=sLaSJGLV5H4
SET 4
REPS 8/8
WEIGHT 12-16kg
TEMPO 4010
REST
DAY 1 A1

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 4
REPS 8/8
WEIGHT 14-20kg
TEMPO 4010
REST 60s
DAY 1 A2

Lying hip ext/int rotation

https://www.youtube.com/watch?v=1wTMgRueS7M
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
DAY 1 A active rest

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 4
REPS 10
WEIGHT BW
TEMPO
REST
DAY 1 B1

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 4
REPS 8/8
WEIGHT 16-20kg
TEMPO 4010
REST 60s
DAY 1 B2

T – spine extension

https://www.youtube.com/watch?v=VcYj78yRzkI
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
DAY 1 B active rest

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 8/8
WEIGHT 14-18kg
TEMPO 4010
REST
DAY 1 C1

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 4
REPS 8/8
WEIGHT 16kg
TEMPO 4010
REST
DAY 1 C2 s DB

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 4
REPS 8
WEIGHT
TEMPO
REST
DAY 1 C active rest