Equipment Needed:
kettlebell 15-52 lbs and loop band
3-5 Rounds (if also doing ab circuit - 3 Rounds)
15 KB Stiff Legged Deadlift
12 KB Swings
12 3-step lateral run with 1 second hold
12 Single Leg Explosive Hops 6 R/6 L
12 Push Ups
24 Mountain Climbers
12 Elevated Hip Thrusts (feet on 20 inch box or bench)
then:
3x 20 45 deg hyper extensions on GHD or back extension machine.
3x 20 Banded seated hip abduction
3x 15 Banded lateral walks R/L
optional:
Ab Circuit
20 Windshield Wipers (bent knee)
20 Double Leg Stretch (butterflies)
20 C-Crunch (upper and lower body crunch in, tap toes and upper back back to floor)
20 Straight Leg Iron across (alternate reach opposite arm to straight leg)