Lower Body Limits

STRENGTH

1. Barbell bridge

4 x 8-10

Rest 2 minutes

2. Bulgarian single-leg deadlift

3 x 6-8 RL

Rest 1 minute

3A. 1-rack squat to box

2-3 x 8-10 RL

3B. Suitcase side lunge

3 x 8-10 RL

Rest 1 minute

4A. Lateral banded side leg lifts

2-3 x 12-15 RL

4B. Reverse plank hold

2-3 x 20 seconds

Rest 1 minute

IF TIME CARDIO FINISHER: STAIRS + SWINGS

Perform for 30 seconds on, 15 seconds off for 4-6 rounds (6-9 minute finisher).