ShenaniGAINS

STRENGTH

1. Front loaded dumbbell squat

4 x 6-8

Rest 2 minutes

Suggested filler: T-spine extension off of medicine ball

2A. Dumbbell step ups

3 x 6-8 RL

2B. Stability ball rollout

2-3 x 8-10

Rest 60 seconds

3A. 1-racked single leg sit to stand

3 x 8-10 RL

3B. Feet elevated glute bridge to march

3 x 8-10 total

Rest 60-90 seconds

4. Standing banded hip extensions

2-3 x 12-15 RL

Rest 30-60 seconds

IF TIME LEG BURNOUT:

Set a timer for 8-10 minutes and see how many rounds you can complete in that time, resting as needed.