TS30G101a/jr20/wd2

Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10

Band asst pistols #5 x 6/6

Jump lunges x 20

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #8s x 10/10

Bb seated good morning #25 x 10

Bench jumps x 10

Rest 30s x 2

-- rest 1 min

No Squat Glutes 10min (30s each):

Day 1/week 2 (add more band)

TImer: 10/30x13

Banded Floor bridge 30s

Banded Clam right 30s

Banded Clam left 30s

Banded Kickback right 30s #2.5s

Banded Kickback left 30s #2.5s

Banded Hydrant right 30s #2.5s

Banded Hydrant left 30s #2.5s

Diagonal kickback right 30s (lean on left elbow) #2.5s

Diagonal kickback left 30s (lean on right elbow) #2.5s

Straight Leg Toe tap right 30s

Straight Leg Toe tap left 30s

Bent knee kick back right 30s

Bent knee kick back left 30s

Single leg bridge hold 20s/20s

Single leg bridge pulse at top 20/20

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Jr20 10/50 then 10/30

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