Block 1
Squats on top of TC
Bicep curl to overhead press
Quick toe taps
Repeat
Block 2
Alternating front lunges
Single arm rows to kickbacks – double the weight or use one dumbbell
Modified push-up to 3 second high plank hold
Repeat
Resistance Band/bench only workout focusing on core, outter glutes, and cardio. Workout: lateral steps, squats, b-stance hip thrusts, hip thrust abduction.
Block 1
Bulgarian lunges
Romanian Dead Lift/Low Row
Squat pulse up & overs
Block 2
Power jump/quick toes
Glute bridges
Burpees