WARM UP
- 5 minutes easy jog or ride or row
- 5 minutes mobility (VIDEO HERE)
- 2 x 10 body weight squats (60 seconds rest)
- 2 x 10 body weight single leg dead lift (5 right leg / 5 right leg) (60 seconds rest)


MAIN SET
If you are unsure of any of the exercises ask a gym instructor or PT to help you 🙂
- 3 x 12 Single Leg Squats (6 on each leg)
Take 2 minutes between sets - 3 x 6 Hip Thrusts (whatever weight feels like 80% by 6th rep)
Take 2 minutes between sets - 3 x 10 Shoulder Press (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets - 3 x 10 Lat Pull Down (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets - 3 x 10 Bicep Curls (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets





COOL DOWN
- 5-10 minutes easy jog or ride or row