# Lower body

Hip Thrust · Deadlift · Deadlift (Single-Leg) · Single leg kb hip flexor raise · Calf Raise (Seated, Single-Leg) · Farmer Carry · Eccentric heel drop · Pallof Press · Bike

## Warm up


## Warm up legs


## Workout

- 4 × 10 Hip Thrust - Smith Machine
- 5 × 1 Deadlift - Barbell
- 3 × 8 Split Squat (Bulgarian)
- 3 × 10 Deadlift (Single-Leg) - Kettlebell
- 3 × 12 Single leg kb hip flexor raise
- 3 × 15 Calf Raise (Seated, Single-Leg) - Dumbbell
- 3 × 1 Farmer Carry - Dumbbell
- 3 × 15 Eccentric heel drop
- 3 × 12 Pallof Press - Cable
- 1 × 1 Bike

## Core


## Cardio