90/90 glute stretch
https://www.youtube.com/watch?v=XpNPe682Vb0
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
A1
ANKLE Plantar Flexion / Kneeling
https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET
1
REPS
10(/10
WEIGHT
TEMPO
REST
A2
1-LEG RDL w/ hip rotation
https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
A3
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
3
REPS
10/10
WEIGHT
14
TEMPO
REST
B1
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
B2
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
10/10
WEIGHT
5KG
TEMPO
REST
B3
SPLIT SQUAT 2-DB
https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET
3
REPS
10/10
WEIGHT
8KG
TEMPO
REST
C1
BENT OVER ROW DB 2-ARM
https://www.youtube.com/watch?v=2QWrKpjLwqY
SET
3
REPS
10/10
WEIGHT
7KG
TEMPO
REST
C2
BODYSAW w/ PB
https://www.youtube.com/watch?v=fgP2oii-GiQ
SET
3
REPS
15
WEIGHT
TEMPO
REST
C3
FRONT SQUAT 2-DB
https://www.youtube.com/watch?v=LwZzqgL1LjU
SET
3
REPS
12
WEIGHT
8KG
TEMPO
REST
D1
Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
D2
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
4kg
TEMPO
REST
D3
TREADMILL WALK
https://www.youtube.com/watch?v=9ccVxEvWtpA
SET
5
REPS
400m
WEIGHT
TEMPO
REST
2min
E - Zaver