- Dumbbells
- Adjustable bench
- Treadmill or bike
- Cable machine
- Bands
- Stability ball
- Body weight
This one hits unilateral strength, posterior chain, coordination, and lower body engine work.
Each workout includes 4 supersets for a total of 8 exercises.Perform each superset for 3 rounds before moving to the next.
A1. Front Rack Dumbbell Split Squat – 10/leg
A2. Dumbbell Romanian Deadlift – 12
B1. Bench Step-Up with Drive – 8/leg
B2. Side Plank – 30 seconds/side
Strict core movement
C1. Dumbbell Lateral Lunge – 8/side
C2. Hip Flexor Stretch with Rotation – 6/side
Mobility emphasis
D1. Dumbbell Swings or Heavy KB Swings – 15–20
D2. Treadmill Hill Push or Bike Sprint – 30–40 seconds
Heart-rate movement
