Heat Seeker

A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo

B. reverse spin- spin hill – sprint- up downs every 5 sec

C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump

D. row- med ball press (last 30 sec only ) https://youtu.be/MhkOL03YyEk

E. bosu lat step – bag knee strikes – bosu lat- bag knee strike

2x

30 sec (no rest)

lateral shuffle

jumping jacks

touch n jump

bear crawl fwd back

v-ups

bicycle crunches

crunches

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period