Workout overview

1A. Nordic hamstring curls
1B. DB Bulgarian lunges
2A. Shrimp squats
2B. Dragon step-downs
3A. DB curtsey lunges
3B. DB sumo squats
4A. Dragon flags
4B. Low plank reaches
4C. Plank sea saw
4D. Superman hold
4E. Hollow body hold
Equipment needed: Nordic curls, dumbbells

Warm-up

Exercise Reps/Duration
A. Foam roll 2 mins
B. Leg kicks (front-back) 8 reps (ea)
C. Leg kicks (side-to-side) 8 reps (ea)
D. Front elevated pigeon 20 secs (ea)
E. Leaning ankle mobility 20 secs (ea)
F. Banded clamshells 15 secs (ea)
Exercise A. Foam roll B. Leg kicks (front-back) C. Leg kicks (side-to-side) D. Front elevated pigeon E. Leaning ankle mobility F. Banded clamshells
Reps/Duration 2 mins 8 reps (ea) 8 reps (ea) 20 secs (ea) 20 secs (ea) 15 secs (ea)
1A. Nordic hamstring curls
1B. DB Bulgarian lunges

1. Perform this superset for 4 sets with 2 min rest

Exercise Reps
1A. Nordic hamstring curls 10 reps
1B. DB Bulgarian lunges 12-15 reps
Exercise 1A. Nordic hamstring curls 1B. DB Bulgarian lunges
Reps 10 reps 12-15 reps
1A. Nordic hamstring curls
1B. DB Bulgarian lunges
2A. Shrimp squats
2B. Dragon step-downs

2. Perform this superset for 4 sets with 2 min rest

Exercise Reps
2A. Shrimp squats 8 reps (ea)
2B. Dragon step-downs 8 reps (ea)
Exercise 2A. Shrimp squats 2B. Dragon step-downs
Reps 8 reps (ea) 8 reps (ea)
2A. Shrimp squats
2B. Dragon step-downs
3A. DB curtsey lunges
3B. DB sumo squats

3. Perform this superset for 4 sets with 2 min rest

Exercise Reps
3A. DB curtsey lunges 12 reps (ea)
3B. DB sumo squats 15 reps
Exercise 3A. DB curtsey lunges 3B. DB sumo squats
Reps 12 reps (ea) 15 reps
3A. DB curtsey lunges
3B. DB sumo squats
4A. Dragon flags
4B. Low plank reaches
4C. Plank sea saw
4D. Superman hold
4E. Hollow body hold

3. Perform this circuit for 3 sets with 1 min rest

Exercise Reps
4A. Dragon flags 10 reps
4B. Low plank reaches 15 reps (ea)
4C. Plank sea saw 12 reps
4D. Superman hold 30 secs
4E. Hollow body hold 30 secs
Exercise 4A. Dragon flags 4B. Low plank reaches 4C. Plank sea saw 4D. Superman hold 4E. Hollow body hold
Reps 10 reps 15 reps (ea) 12 reps 30 secs 30 secs
4A. Dragon flags
4B. Low plank reaches
4C. Plank sea saw
4D. Superman hold
4E. Hollow body hold

Cool-down

Exercise Duration/Reps
A. Front leg elevated hamstring stretch 20 secs (ea)
B. Lunge complex 20 secs (ea)
C. Straddle stretch 20 secs
D. Figure 4 stretch 20 secs (ea)
E. Deep squat hold 20 secs
Exercise A. Front leg elevated hamstring stretch B. Lunge complex C. Straddle stretch D. Figure 4 stretch E. Deep squat hold
Duration/Reps 20 secs (ea) 20 secs (ea) 20 secs 20 secs (ea) 20 secs