W1/D1 DAY 1: Lower Body

Warm-up: Alt straddle - sumo squat x 5 Inchworm to cobra x 5 Alt front lunge - hamstring x 5 Deep squat hold x 15 seconds Banded monster walks x 15 (each side) Banded clamshells x 15 (each side) WORKOUT: A1: BB squats 4 x 10-12 B1: DB alt reverse lunges 3 x 10 (each side) B2: DB banded deadlifts 3 x 12 C1: Leg extensions 3 x 15 C2: DB walking lunges 3 x 12 (each side) D1: BB hip thrusts 4 x 10-12 D2: Banded glute kickbacks 4 x 15 Cool down: Front lunge x 30 seconds Hamstring x 30 seconds Pigeon x 30 seconds Straddle stretch x 30 seconds Pike stretch x 30 seconds