04:19

Lower Body Warm Up - Glutes, Hip Flexors & Groins

00:33

Side Lying Clam with 3s Eccentric

10 reps e/s - 3 sets - 60s rest

01:01

Copenhagen Side Plank with 3s Eccentric

5 reps e/s - 3 sets - 60s rest

01:01

Alternating Lateral Squat with Pause

12 reps - 3 sets - SS with next exercise

00:44

Both Feet Elevated Split Squat

8 reps e/s - 3 sets - 90s rest

00:51

Single Leg RDL (Right Side)

8 reps - 3 sets - 0s rest

This is a giant SS with the next 3 exercises. This means

do all 4 exercises, with 0s

rest after RDLs and 60s rest

after Box Squats, and that

will be 1 set completed.

00:52

Single Leg Box Squat (Left Side)

8 reps - 3 sets - 60s rest

00:51

Single Leg RDL (Left Side)

8 reps - 3 sets - 0s rest

00:52

Single Leg Box Squat (Right Side)

8 reps - 3 sets - 60s rest

11:27

Total Lower Body