• 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)

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 8^th rep)
  Take 2 minutes between sets
• 3 x 5 Back Squats (whatever weight feels like 80% by 5^th rep)
  Take 2 minutes between sets
• 3 x 8 Hip Thrusts (whatever weight feels like 80% by 8^th rep)
  Take 2 minutes between sets
• 3 x 10 Chest Press (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets
• 3 x 10 Seated Row (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets
• 3 x 10 Bicep Curl (whatever weight feels like 80% by 10^th rep)
  Take 1 minute between sets

• 5-10 minutes easy jog or ride or row