Warm up
3-4 rounds of:
30 seconds Squats
30 seconds High Knees
30 seconds Star Jumps
Mobility and activation
8 repetitions each side of Hip Circles
5 repetitions each side of the Worlds Greatest Stretch
10-15 repetitions of Glute Raises
4-8 repetitions of Bird Dog
10 repetitions of Hip Hinge
Weights
Complete 3 sets of:
15 repetitions of Goblet Squats
20 repetitions of Kettlebell Swings
15-20 repetitions of Dumbbell Bent-Over Rows
20 repetitions (10 each side) of Plank Shoulder Taps
Rest 60-120 seconds
Stretches
Complete each stretch for 20-30 seconds
