DAY 4: Lower Body Plyos
Warm up: 10 min stairs
Circuit #1: x 3
10/leg piriformis squats
15/leg hip swings from bench
25 air squats
Circuit #2: x3
10/leg Step up into reverse lunge (add weight when comfortable)
10 straddle bench/box jumps
25/leg body weight glute kickbacks from elbows and knees
3 x :15 Deadmill with :45 second rest
Circuit #3: x 3-4
12 BB Squat to Alternating Curtsy Lunge (6/lunges per leg)
12 Jump squat to alternating curtsy lunge (no weight)
15/leg glute bridges
20 KB swings