DAY 6: Full Body Conditioning

DAY 6: Full Body Conditioning

Warm up: 10 min incline walk

Plyometric circuit: 4x

20 back and feet elevated hip thrusts (can use two benches or a bench and Bosu)

10/leg back and foot elevate hip thrusts

20 alternating weighted split jumps

15 pulse sumo squats

15 banded pop squats

5 x :30 min sprint

superset 20 air squats – break at the hips first and drive through the heels for glute engagement

Ab circuit: 3-4x

10 knee tucks on rower machine

10 pikes on rower machine

20 elevated shoulder taps (keep hips still!) with feet on rower

15 reverse knee tucks

15 lying leg raises

5 x :30 min sprint

superset 20 air squats – break at the hips first and drive through the heels for glute engagement