3 sets of:
3 isometric single leg press (5s on 5s off - each side)
30sec. rest
3-5 plyo push ups (Drop push up, elev. plyp push up)
30sec. rest
3 sets of:
3-5 Bulg. split squats (3sec. concentric)
3-5 Bulg. split squats (3sec. isometric)
3-5 Bulg. split squats (3sec. eccentric)
rest 30sec. between legs
3 sets of:
3-5 Push ups (scale with elev. hands)
rest 90sec.
- see Bulg. split squats
3 sets of:
5-7 bent over rev. flys (1-3kg)
rest 60sec.
- see Bulg. split squats -
3 sets of:
15sec. each of:
single arm/leg plank (each arm)
side plank (each side)
RKC plank
rest by feel