Warm-Up
30 seconds of:
High knees
Foot to bum
Lateral lunges
3-4 rounds.
Activation & Mobility
8-10 repetitions of scapular retractions
8-10 repetitions of banded lateral walks
8-10 repetitions of bodyweight sumo deadlifts
8-10 repetitions of bird dog
8-10 repetitions of cat–cow
8-10 repetitions of glute raises
Weights4 sets of:
10 repetitions of Sumo Deadlifts12 repetitions of Hip Thrusts12 repetitions of Dumbbell Rows
Stretches
Hold each stretch for 20-30 seconds.
