Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
A.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3111*
Rest 45 seconds between leg; 90 seconds between sets
Supinated Grip Pull-Ups x 6-8 reps @ 5111
Rest 90 seconds
*Increase weight from last week
B.
Every minute on the minute for 30 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (75-80 RPM for Men; 60-70 for Women)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (Medium Weight)
Minute 5: Rest