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PRIMER 30:10
1. Pulse Squat to Box Jumps
2. Side to Side Plyo Steps
3. Banded Donkey Kicks
4. Banded Frog Bridges
▶️HYPERTROPHY (45:15x2)
1. Barbell Sumo Deadlift
2. Squat Pulse
3. Single Leg Hip Thrusts
4. Banded Side Steps Walk
PRIMER 20:10 x2
1. Band Squats
2. Band Single-leg bridge march
3. Band Iso bridge and abduction
4. DB Squat Jumps
5. Starter drill (back plyo lunge)
CIRCUIT 1 x 30:10 x3
1. RDL Deadlifts
2. Single Leg DL
3. Sumo Squats Constant Tension
4. Curtsy Lunges
5. Reverse Lunges Pulses
CIRCUIT 2 x 60/45/30
1. Hip Thrust paused
2. Bulgarian Split Squats
3. Rainbow Kicks
Boxing conditioning
MAIN 45:15 x3
1. 1 x Inchworm + 3xKB Squat
2. Rotational Pushups / UpDowns Pushups
3. KB Dynamic Lateral Lunges (knee raise)
4. Superman Complex 3 Rep (Arms up x3 / Legs up x3
/Arms and Legs x3)
5. DB Walking the Box Squats
6. BB Push Press
7. Chinups
8. KB Swings and Pull
ABS finisher
CIRCUIT 2 STRENGTH AND POWER – CHANGLE
KB FLOW