Intermediate
2 Rounds –
6 Cossack squats / side
15 Hip bridges
6 Squat thrust broad jumps
8 Inverted rows
Strength:
2 Sets:
3 Back squats @ 85%
4 Supinated pull-up negatives
2 Sets:
5 Back squats @ 75%
8 Ring assisted supinated pull-ups
Muscular Endurance:
3 Rounds –
10 Barbell glute bridges
10 Hanging knee raises
10 Pallof presses / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Jumping lunges
Station 2: High knees
Station 3: Box jumps
Station 4: Sprint
Mobility:
Complete the banded deep squat stretch for 2 minutes
Spend a few minutes rolling out your glutes
Beginner
2 Rounds –
6 Cossack squats / side
15 Hip bridges
6 Squat thrust broad jumps
8 Inverted rows
Strength:
2 Sets:
5 Back squats
4 Supinated ring assisted pull-ups
2 Sets:
10 Back squats
8 Supinated inverted rows
Muscular Endurance:
3 Rounds –
10 Weighted hip bridges
10 Leg raises
10 Pallof presses / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Reverse lunges
Station 2: High knees
Station 3: Box jumps
Station 4: Run
Mobility:
Complete the banded deep squat stretch for 2 minutes
Spend a few minutes rolling out your glutes
