Pound Force

Warm up: 2 Times Through

1:00 Plank

20 Glute Bridges

Down Dog to Runner's Lunge

Arm Circles


Then complete 1 of the following options (safely) for time-

Option 1 > 3 Months

30-25-20-15-10 reps of:

Deadlifts 95/135

Weighted Step Back Lunges R 15/20

Weighted Step Back Lunges L 15/20


Option 2 < 3 Months

30-25-20-15-10 reps of:

Deadlifts 65/95

Weighted Step Back Lunges R 10/15

Weighted Step Back Lunges L 10/15


Option 3 <1 Months

20-15-10-5 reps of:

Deadlifts 45/65

Step Back Lunges R

Step Back Lunges L (Modified)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



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