| Exercise | Sets | Rest |
|---|---|---|
| 1A. Back squat | 3 | |
| 1B. Hip thrust | 3 | No rest |
| 2A. Side plank iso clamshell | 3 | |
| 2B. Pike leg lifts | 3 | No rest |
Equipment needed: BaseBench
Warm-up
| Exerise | Reps |
|---|---|
| 1A. 90/90 switch | 10 reps ea side |
| 1B. Figure 4 leg extensions | 5 reps ea side |
| 1C. Rocking get-ups | 5 reps |
| 1D. Seal stretch to child's pose | 5 reps ea side |
1. Perform this superset for 3 sets without rest
| Exercise | Reps |
|---|---|
| 1A. Back squat | 12 reps |
| 1B. Hip thrust | 15 reps |
2. Perform this superset for 3 sets without rest
| Exercise | Reps |
|---|---|
| 2A. Kneeling side plank iso clamshell | 8 ea |
| 2B. Pike leg lifts (single then double) | 10 ea, then 10 reps |
Cool-down
Perform 2 rounds without rest
| Exericse | Duration |
|---|---|
| A. Pigeon stretch | 30 secs ea side |
| B. Pike stretch | 30 secs |
| C. Alternating calf stretch | 30 secs |
| Exericse | A. Pigeon stretch | B. Pike stretch | C. Alternating calf stretch |
|---|---|---|---|
| Duration | 30 secs ea side | 30 secs | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
