Lower Body 10/7

Warm up: 10 reps all 3x

squats

squats half range from bottom

10 second hold

Activate: 10 reps all 3x

bridge

1 + 1/2 range

1/2 range

*I am writing these in no particular order, you can complete each superset together in the order you prefer. Perform each superset 3 times before moving onto next.

superset 1:

12 heel elevated goblet squat

10 leg extension (ankle weights are a great option as well)

superset 2:

15 hip thrust

15 elevated bridge

superset 3:

12 forward lunge

20 second wall sit

superset 4:

12 deaflift

8 hamstring walkout

superset 5:

10 step ups (each leg)

12 alternating curtsy lunges (total)

cardio: 20s work 10s rest 8x

tabata toe taps