Friday, October 9, 2026

Hip openers
elevated pigeon each side 1 min
elevated lunge each side 1 min
couch stretch each side 1 min
Band side walks 20 steps each way
10 air squats *put band just above
knees
3 sets
5 empty bar squats
5 box step ups
5 burpees

Deadstop deadlifts
3x12 @65-68%
Dumbbell rows
3x10 each arm
Back extensions
3x12 with weight

15 minutes as many reps as possible
10 dumbbell ground to over head light 30-40# dumbbells
10-15 toes to bar pick with number you can keep holding
10 burpee over dumbbell