2026/03/05

Warm-up

• Iron Scap
• 20 Hip 90/90 Stretch
• 10 KB Halo + Squat (20/10)

Lower Body Strength

5 Sets

• 5 Hex Bar Deadlift (60-100-120-140-160-180)

3 Sets

• 8 per leg – KB Bulgarian Split Squat (35/30)
• 12 Barbell Hip Thrust (65/35)

3 Sets

• 10 Landmine Squat (45 + 25 / 15-25-25)
• 8 per leg – Single-Leg KB RDL (40-40-45 / 30-35-40)

Abs

3 Rounds

• 30 Plank with Shoulder Tap
• 15 Curl-ups / 12 Hanging Knee Raises
• 10 per side – Pallof Press (band)