GLUTE & HAMSTRINGS

WU

-10/10 leg swings

-Full Squat Knee to Floor Touch 10 each leg

-10 Glute bridge

-10 Walking lunges

-4 Cone Drill Sprint × 3 rounds

-350m row/ski

1.RDL(DB or BB) – 10 x 4

2.Kettlebell swings (glute focused)– 15 reps × 4

3.Single leg KB Deadlift to reverse lunges - 12 x 4

4.Sumo KB Deadlift to upright row – 12x4

5.DB Curtsy lunge – 12x4 each leg

6.Glute kickbacks (weighted or banded) – 15x3

-15 KB swings

-10 DB reverse lunges

-20 Jump squats

-30 High knees