Legs

A1: Bench Pigeon Reps

1-3 x 10 reps + 10 reps

Get 90 degrees in the front knee - incline the bench to make this easier. First 10 reps are about the front leg, finding a deep stretch in the hip capsule. Second 10 reps are all about helping you get some more extension.

A2: Frog IR Rocks

1-3 x 10r each side

Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.

A3: Ankles with Dumbbell / kettlebell

1-3 x

This one is as necessary - if ankles feel all nice and open don’t worry about it!

B1: Back Squat

3 x 8-10 reps

So this is 3 WORKING SETS. I’d advise doing 1-3 sets with slowly increasing weights. Something like: 15kg x 12 reps 25kg x 10 reps 30kg x 10 reps Then do your 8-10 at 35kg plus!!

Form wise really focus on good breathing! Brace abs and descend. Only exhale once you are coming back up and feel strong!

REST: 90-120s

C1: Barbell Good Mornings

3 x 10 reps

Brace the spine, hinge at the hips and allow a small bend in the knees. Load the hamstrings maximally while maintaining a neutral to arched spine. Squeeze glutes and hinge back to tall.

D1: Super high step downs

3 x 10-12 reps

Ideally using a wooden box lower down as far as possible and stand back up strong. You can twist here to go lower.

Finisher 1: High heels Goblet Squat

24 Reps

Raise the heels on 2.5kg weight plates or the edge of the squat rack! This helps keep a more upright position and hits more quads. Pick a lightweight kettlebell and do a load of beautiful reps.

Finisher 2: Straight leg slow switches

24 Beautiful Reps

Really suck the belly down and make every rep a beauty. Don’t rush - the more stimulus (burning) the better.

RECORD

Finisher 3: Single Leg Glute Bridge

12 each side

XYZ