WORKOUT BREAKDOWN
(Activation with hip circle) 2×20 reps each
Monster walk forward/backward
GoodMornings
Crab walk forward/side to side
Single leg thrust
Hip thrust
Seated abductor

(Single sets)
Rack pull 2×20 W.U 5×12
Single leg thrust 5×12-15
Sumo barbell squat 5×1-15

(Super sets)
Cable kick back
Cable pull through
4×15 each

Hip circle bridge on ball 20
Hip circle hamstring curl on ball 15
Hamstring curl on ball to failure
Hamstring curl with DB 15
x 4 rounds

Single leg deadlift 15
Sumo goblet squat 15
Straight leg deadlift sumo stance 15
Straight leg deadlift close stance 15
x 4 rounds

Smith machine calf raises 3×15 each
Toes straight / toes out / toes in

PLYOMETRICS 20 REPS EACH X 3
Jumping squat with a pulse
Banded pop squat
Lateral step up with knee tuck/jump
Lateral alternating jumping step ups
Forward step up with knee tuck/jump
Forward alternating jumping step up
Bench squat jumps with knee tuck
Jumping lunges
Pulse lunge with knee tuck
Bulgarian split squat jump

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