Supine Bodyweight Hip Thrust
floor/mat
bodyweight
3 x 15-20
3 sec up, 2 sec pause – glute squeeze, 3 sec descent
Box Jump
box
bodyweight
3 x 8 – 10
30 – 45 sec rest
Dumbbell Split Squat
bench/dumbbells
5s
4 x 12 – 15
3 sec lower, 1 sec pause, 2 sec rise
45 – 60 sec rest
bSnatch-Grip Barbell Deadlift
floor/bar
25s dumbbells
3 x 10-12
3 – 4 sec lift
45 – 60 sec rest
Dumbbell Goblet Squat
floor/dumbbell
10
4 x 15-20
2-4 sec lower, 2 sec pause
30 – 45 sec rest
Single-Leg Dumbbell Calf Raise
floor/dumbbells
15
3 x 10
45 sec rest
Seated Calf Raise
machine
15 – 20
3 x 25-30
3 – 4 sec lift, 1 sec pause
30 sec rest
Bodyweight Walking Lunge
floor
bodyweight
2 x 25 – 30
2-3 sec descent, slight pause
30 – 40 sec rest
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