Workout overview
| Sets | Rest | |
| 1A. Back squat 1B. Hip thrust | 3 | Continuous |
| 2A. Side plank iso clamshell 2B. Pike leg lifts | 3 | Continuous |
Warmup (5mins)
| 1. Achilles stretch + ankle circles | 10 ea |
| 2. Walk out to lunge w/thoracic rotation | 5 ea |
| 3. Squat with trunk twist | 10 reps |
| 4. Side lunges | 5 ea |
1. Perform this superset for 3 sets without any rest
| A. Back squat with bands | 12 reps |
| B. Hip thrust with bands | 15 reps |
2. Perform this superset for 3 sets without any rest
| A. Kneeling side plank iso clamshell | 8 ea |
| B. Pike leg lifts (single then double) | 10 ea / 10 reps |
Cool down
| Kneeling hip flexor stretch Kneeling hamstring stretch TFL stretch with band | 30 secs (ea 30 secs (ea) 30 secs (ea) | 2 sets |
