Monday Glutes and Core

• Hip abduction 3 x 20
• Hip thrusts 4 x 10-12

Slow and controlled

• Elevated RDL 3 x 10

Slow and controlled

• Hyper extensions 3 x amap

Circuit (3 rounds)

• Toe touch 30 seconds

• Leg raises 30 seconds

• Plank 30 seconds

15 minutes stair mast

Speed 5-8

Tuesday back and triceps

• (Assisted) pull ups 4 x 8-10
• Half kneeling one armed pull downs 3 x 10