Mates

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 12/12
WEIGHT
TEMPO
REST
CORE 1

OH plate rotation / standing

https://www.youtube.com/watch?v=JTqbr0KKVoA
SET 3
REPS 12/12
WEIGHT 10kg
TEMPO
REST 60s
CORE 2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 3
REPS 6/6
WEIGHT
TEMPO
REST 30s
MOVEMENT SKILL 1

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 3
REPS 6/6
WEIGHT
TEMPO
REST 30s
MOVEMENT SKILL 2

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 6
WEIGHT 5kg
TEMPO 401
REST
A1

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 4
REPS 6/6
WEIGHT 30kg
TEMPO 401
REST 60s
A2

Bretzel

https://www.youtube.com/watch?v=flHTanB_lyw
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
A ACTIVE REST

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 4
REPS 6/6
WEIGHT 10/10kg
TEMPO 401
REST
B1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 4
REPS 6
WEIGHT BW
TEMPO
REST 60s
B2

T – spine extension

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

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 6/6
WEIGHT 15kg
TEMPO 401
REST
C1

DEAD LIFT BB

https://www.youtube.com/watch?v=ZNMcV9262-8
SET 4
REPS 6
WEIGHT 60kg
TEMPO 401
REST 60s
C2

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 4
REPS 6
WEIGHT
TEMPO
REST
C ACTIVE REST