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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 6 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 6 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 6 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 6 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 6 reps | 60s | |
2. Bench Dip | 4 sets | 6 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 6 reps | 60s | |
4. Aleknas | 4 sets | 6 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 20s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 6 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 6 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 6 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 6 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 6 reps | 60s | |
2. Bench Dip | 4 sets | 6 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 6 reps | 60s | |
4. Aleknas | 4 sets | 6 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 20s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 8 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 8 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 8 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 8 reps | 60s | |
2. Bench Dip | 4 sets | 8 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 8 reps | 60s | |
4. Aleknas | 4 sets | 8 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 30s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 8 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 8 reps | 60s | |
4. Side Crunch | 4 sets | 8 reps | 60s | |
5. Kick Sits![]() | 4 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 8 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 8 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 8 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 8 reps | 60s | |
2. Bench Dip | 4 sets | 8 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 8 reps | 60s | |
4. Aleknas | 4 sets | 8 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 30s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 8 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 8 reps | 60s | |
4. Side Crunch | 4 sets | 8 reps | 60s | |
5. Kick Sits![]() | 4 sets | 30s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 10 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 10 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 10 reps | 60s | |
2. Bench Dip | 4 sets | 10 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 60s | |
4. Aleknas | 4 sets | 10 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 45s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 10 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 10 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 10 reps | 60s | |
2. Bench Dip | 4 sets | 10 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 60s | |
4. Aleknas | 4 sets | 10 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 45s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 12 reps | 90s | |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 90s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 12 reps | 90s | |
4. Plank Tuck Jumps![]() | 4 sets | 12 reps | 90s | |
5. Bear Crawl![]() | 4 sets | 60s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 10 reps | 60s | |
2. Bench Dip | 4 sets | 10 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 60s | |
4. Aleknas | 4 sets | 10 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 45s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 60s | |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 60s | Do it on a wall |
3. Bulgarian Split Squat on High Bench (chair)![]() | 4 sets | 10 reps | 60s | |
4. Plank Tuck Jumps![]() | 4 sets | 10 reps | 60s | |
5. Bear Crawl![]() | 4 sets | 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lateral Shuffle![]() | 4 sets | 10 reps | 60s | |
2. Bench Dip | 4 sets | 10 reps | 60s | Feet Elevated & Eccentric |
3. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 60s | |
4. Aleknas | 4 sets | 10 reps | 60s | |
5. Hindu Squat![]() | 4 sets | 45s | 60s | Half Hindus |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Scissors Jump![]() | 4 sets | 10 reps | 60s | |
2. Clapping Pushup![]() | 4 sets | 10 reps | 60s | |
3. Single-leg Hip Thrust | 4 sets | 10 reps | 60s | |
4. Side Crunch | 4 sets | 10 reps | 60s | |
5. Kick Sits![]() | 4 sets | 45s | 60s |
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