Warm-Up x 3

• Lateral lunge x 6/side

• Hip circles x 10/side

• Glute bridge march x10/side

Main Strength Block x 3

1. Bulgarian Squat – 6/side

2. Single-Leg Hip Bridge – 12/side

3. Lateral Step-Down – 8/side

4. Single-Leg Hamstring Curl – 12/side

5. Side plank – 30s/side

Conditioning x 3

• Walking lunges x 10/side

• Row 250m