Time for a little spice for you 🦵and 🍑! The workout itself (without the warmup and cool down) takes about 29 minutes so it’s not too long. Since it’s not a super long workouts, choose weights that feel like an 8-9 RPE (rate of perceived exertion), meaning you could complete 1-2 more reps, but it’s WORK! Go get it! Enjoy!
Warm-up:
2 rounds of:
5 inchworms
10 90/90 hip stretch when extension
15 single arm kb swings, each side
10 kb squat cleans
Workout:
3 rounds of:
8 landmine hack squats
10 landmine single leg deadlifts, each side
4x12 barbell hip thrust with pulse
3 rounds of:
2x lateral hand walks x16
8 dumbbell curtsy lunges, each side
15 stability ball hamstring curls
Cool down:
2 rounds of:
:30s figure four stretch, each side
:30s quadruped adductor stretch, each side
1m it band foam roll, each side