5 sets
Set 1 15 reps
Set 2 12 heavier reps with 3 second slow count on descend
Set 3 12 reps with 3 second slow count on descend
Set 4 10 heavier reps with 3 second slow count on descend
Set 5 10 reps with 3 second slow count on descend

Note: Use a medium tension band today. Rest 90 seconds bet...

3 Sets of 12 reps each leg with a 3 second slow descend each rep

Note: Use a medium weight. Be intentional with the slow count on descend. Rest 90 seconds between sets.

4 Sets of
30 Seated banded leg curls with 1 second hold at tension, immediately followed by 25 dumbbell glute bridge with 1 second hold at the top

Note: Use a medium band tension on the leg curls, use a heavy dumbbell for the glute bridge. Squeeze those glutes on the glute bridge. Rest 90 second...

3 sets of 30 alternating Low plank oblique tucks
Note: rest 60 seconds between sets

10 alternating dumbbell snatches
10 burpees over dumbbell
15 alternating dumbbell snatches
10 burpees over dumbbell
20 alternating dumbbell snatches
10 burpees over dumbbell

Note: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allo...