This workout is comprised of two supersets followed by a circuit of four exercises and finishes off with a core exercise!
Circuit A – 3 rounds
A1: RDL – 10 reps
A2: Box Squat – 10 reps
Circuit B – 3 rounds
B1: Weighted Hip Bridge – 10 reps
B2: Lateral Squat – 6 reps per side
Circuit C – 3 rounds
C1: Stability Ball Leg Curls – 15 reps
C2: Prisoner Get-Up – 6 reps per side
C3: Wall Sit – 20 seconds
Notes: feet shoulder-width apart. Back firmly pressed into wall. Hips and kees at 90-degree angle. Core tight.
C4: Sprinter Start – 8 reps per side
Modification: Modified Sprinter Start
Finish with 3 sets of Double Crunches – 12 reps each with 30 seconds of rest between sets. Add 2 reps each week.
Modification: Standard Crunches or Knees to Chest
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