ShenaniGAINS
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.
- Heels elevated bottom half squats x 8-10
- Walking lunges x 8-10 total
- Plyo lunges x 8-10 total
- Thrusters x 8-10