WARM UP
- 5 minutes easy jog or ride or row
- 5 minutes mobility (VIDEO HERE)
- 2 x 10 body weight squats (60 seconds rest)
- 1 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 8 Deadlifts (whatever weight feels like 80% by 8th rep)
Take 2 minutes between sets - 3 x 5 Back Squats (whatever weight feels like 80% by 5th rep)
Take 2 minutes between sets - 3 x 8 Hip Thrusts (whatever weight feels like 80% by 8th rep)
Take 2 minutes between sets - 3 x 10 Chest Press (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets - 3 x 10 Seated Row (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets - 3 x 10 Bicep Curl (whatever weight feels like 80% by 10th rep)
Take 1 minute between sets






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