Equipment Needed: Dumbbell, Kettlebell or Barbell.
If performing as a mini workout as part of a larger workout, perform 3 rounds. If perfoming as a single workout, perform 5-6 Rounds.
12 Deep Squats - Bodyweight to 52 lbs. (DB, KB or BB)
12/12 Lateral Lunge Woodchops - 5 to 20 lbs.
12 Seahorses - Bodweight to 20 lbs. (modify - no bench or elevated rear leg. Just keep foot on floor)
12/12 Forward Lunge Woodchop 5 to 20 lbs. (modify - you can keep back leg straight and chop from chest height instead of from OH)
12 Frog Hip Thrusts - Bodyweight to 20 lbs.
12 Back Extensions - Use GHD Machine or Inflated Ball if possible.