PICI

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

Hip flexor raise

https://www.youtube.com/watch?v=khHYQotl2wk
SET 3
REPS 10/10
WEIGHT PowerBand
TEMPO 1010
REST 90sec

RDL CONTRA 1-ARM / 1-LEG

https://www.youtube.com/watch?v=qUuh9OmpiHk
SET 3
REPS 5/5
WEIGHT 240kg
TEMPO 3010
REST 60sec

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 10/10
WEIGHT MiniBand
TEMPO 1010
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

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 10/10
WEIGHT 12kg
TEMPO 1010
REST 90sec

ADD Long Copenhagen Hold

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

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 90sec