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Leg 1

Warmup

Dynamic Stretches

10 mins

Front And Side Leg Swings

8 reps

Assisted Bodyweight Squat

10 reps

Romanian Deadlift

10 reps

Leg Primary

Assisted Bodyweight Squat

5-8 reps

Assisted Bodyweight Squat

5-8 reps

Assisted Bodyweight Squat

5-8 reps

Assisted Bodyweight Squat

5-8 reps

Assisted Bodyweight Squat

5-8 reps

Leg secondary

Romanian Deadlift

5-8 reps

Romanian Deadlift

5-8 reps

Romanian Deadlift

5-8 reps

Romanian Deadlift

5-8 reps

Romanian Deadlift

5-8 reps

Pull ups

5-8 reps

5-8 reps

Core

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

Reverse Hyperextension

8-12 reps

Banded Pallof Press

8-12 reps

10-30 s

Stretching

Shoulder Extension

30-60 s

Underarm Shoulder Stretch

30-60 s

Bodyweight Squat

30-60 s

30-60 s

30-60 s

30-60 s

Lying Crossover

30-60 s