Warm-up:
Complete 5 minutes of:
Bike
Row
Skipping (or low-impact skips)
Fast walk / step-ups / Jogging
Mobility & Activation:
5 repetitions of the worlds greatest stretch
8 repetitions of dead bug
5 repetitions of glute raises (with pause at the top)
Weights:
4 sets x 8 repetitions each leg of Step-Ups
3–4 sets x 8 repetitions each leg Single-Leg Deadlift to Knee Drive
3 sets x 8–10 repetitions each arm Half-Kneeling Shoulder Press
Cool-down
20-30 seconds of each stretch
