4 sets:
3 single leg isometric Press - 7s on/10s Off (each side)
Rest 30s
6-10 (Wtd.) deficit pause Push Ups (3s pause in Bottom Position with tension)
(Use Back Pack to make it harder / scale without deficit and/or Higher hand position)
Rest 60s
4 Giant Sets:
10 feet elevated single leg Glute Bridges (each side)
10-15 heel elevated Tempo Air Squats (3030)
10 S-Waves
10 Blackburns
10 Side Plank rotations (each side)
- No Rest btw sets -