DAY 4: Glutes and Plyos
Circuit #1: 3 sets
20 split squat to squat jump (count the split squats)
15 exercise ball ham curls (keep hips up)
30 frog pumps
Circuit #2: 3 sets
10 up down to tuck jumps
20 per leg quadruped kick backs (on hands and knees) + 10 straight leg glute pulse backs
15 per leg fire hydrants + 5 fire hydrants with leg extensions
Superset #3: 4 sets
15 per leg high step ups (focus on mind to muscle through the heel of the foot on the bench)
15 box jumps
repeat 4x
Finish with 4-6x rounds of 20 second sprints on 5% incline. Rest 30-60 seconds between sprints.