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 12 Single Leg Squat (6 on each leg)
    Take 2 minutes between sets
  • 3 x 12 Single Leg Deadlift (6 on each leg)
    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 Lat Pull Down (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