EQUIPMENT
» Sliders
» Kettlebell
» Swiss Ball
» Chair
» Dumbbells
WARM UP
| Exercise | Sets | Time | Tempo | Notes |
| Glute Ham Bridge | 1 | 30s | 4/2/4 | Lateral, reverse, frontal |
| Beast Reach | 1 | 30s | 4/2/4 | Hands flat to floor |
| Cossack Squat | 1 | 30s | 4/2/4 | |
| Crab Walk | 1 | 30s | 4/2/4 | Build to 1 min |
WORK SET 1
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Goblet Squats | 3 | 20 | 4/2/4 | Kettlebell |
| Swiss Ball Hamstring Extension | 3 | 20 | 4/2/4 | Swiss Ball |
| Plié Squats | 3 | 20 | 4/2/4 | Kettlebell |
WORK SET 2
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Bulgarian Split Squats | 3 | 20 (10/10) | 4/2/4 | Upgrade with dumbbells |
| Slider Side Lunges | 3 | 20 (10/10) | 4/2/4 | Upgrade with KB |
| Single Leg RDL | 3 | 20 (10/10) | 4/2/4 | Upgrade with KB |
WORK SET 3
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Single Leg Glute Ham Bridge | 3 | 20 (10/10) | 4/2/4 | Upgrade with KB |
| Curtsy Step Overs on Chair | 3 | 20 (10/10) | 4/2/4 | Upgrade with ankle weights |
| Reverse Slider Lunges | 3 | 20 (10/10) | 4/2/4 | Upgrade with ankle weights |