KB HOLD w/ MARCH
https://www.youtube.com/watch?v=pzqQZFS0ASE
SET
3
REPS
8/8
WEIGHT
24
TEMPO
REST
A1
Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
A2 (Arms up)
Leg Lowering Unsupported
https://www.youtube.com/watch?v=caC-gV4nh4o
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
REST
90
A3 (single leg)
Ankle Jumps 2-LEG
https://www.youtube.com/watch?v=Yrbq2ytO78s
SET
3
REPS
8
WEIGHT
BW
TEMPO
X
REST
60
B1
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
3
REPS
5
WEIGHT
BW
TEMPO
X
REST
60
C1
SPLIT SQUAT 2-DB
https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET
3
REPS
8/8
WEIGHT
15/15kg
TEMPO
301
REST
D1
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
301
REST
90
D2 (+ 90/90 raises)
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
3
REPS
8/8
WEIGHT
18-22kg
TEMPO
301
REST
E1
Copenhagen ISO Hold
https://www.youtube.com/watch?v=aDsaGBnvDQo
SET
3
REPS
40/40s
WEIGHT
BW
TEMPO
REST
90
E2