5 Sets of 20 heavy reps with 2 second count on descend

Note: Warm up to a heavy weight to use each set. Keep weight close to your shins as you move up and down nice and controlled. You can use books to elevate your toes. Toe elevation engages your hamstrings even more. Rest 90 seconds between sets.

4 Sets of 20 hip thrust reps immediately followed by 15 reps of single leg deadlift each leg

Note: Use a heavy weight on the hip thrust each set, squeeze your glutes at the top, you should be 1-2 inches off the floor at the bottom of movement, this is full range of motion. This is a great exerci...

Accumulate 150 reps
Note: Elevate the toes, use a heavy weight on the lap.

3 sets of
Side plank 45 seconds each side
Hollow Hold 45 seconds

Note: Rest 30 seconds between sets

2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minute
Then again…
2 minutes of
50 jump rope singles
Maximum amount of dumbbell front squats with remainder time
Rest 1 minute
And then again for a third time…
2 minutes of
50 jump rope singles
Ma...