Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) 10 Sciatic Nerve Floss each

3) AMRAP 6:

– 3 each Stagger Stance KB RDL

– 5 each Dead Bug

– 5 Banded Glute Bridge

– 10 ft Elephant Walk

4) Glute Hip Thrust w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Stagger Stance Glute Hip Thrust

2/3 x 8-10 each w 3s down. 

OT2M

– 2 warm-up sets, 3 working sets

– Elevate toes to engage glutes

B.

Stagger Stance KB RDL

2/3 x 10-12 each. 

OT2M

– 2 warm-up sets, 3 working sets

– Start weaker side first

C.

EMOM12

Min 1: 30s Russian Swing (53/35)

Min 2: 30s Max Cal Row

Min 3: 30s Goblet Squat

Min 4: 30s Up Downs

– Goal: Challenging effort, consistent rep counts each round

Rx+: (70/53)

L3: (44/26)

L2: (35/20)

L1: (26/DB 15)

D.

Single Leg Banded Hamstring Curl

3 x 20-25 each. Rest 60s