Warm Up: good afternoon, to soldiers, jumping jacks, inch worms, large arm circles on one leg.

THE THANG:

Jogging Drills:

• High knees
  walking lunges w rotation 
• Side step squats
• Posterior walking
  side gait/ post gait

 

Lower Body

3 Rounds — minimal rest (30–45 sec)SLOWLY

A. Barbell or Heavy DB Romanian Deadlift

8–10 reps

→ 3-second slow lowering

B. Bulgarian Split Squats

8 each leg

Rear foot elevated. Hold DBs.

(Glutes + balance challenge)

C. Single-Leg Hip Thrust

10 each leg

2-second pause at top

D. Pull-Ups or Heavy Bent-Over Rows

8–10 reps

(Control the lowering phase)

Core + Balance Block 

2–3 roundsA. Single-Leg RDL to Knee Drive

8 each leg

(Add explosive knee drive at top)

B. Plank with Shoulder Taps

20 taps total

(Hips stable — no sway)

C. Side Plank with Reach-Through ( weight optional)

10 each side

Add rotation for obliques.

D. Stability Challenge

       Stand on one leg eyes closed or feet together eyes closed.

•  Single-leg box squat (6–8 each leg)

•  Single-leg hop + stick (6 each side)

• One arm alternating snatches heavy weight

• Remaining time stretches.. HS, piriformis, groin, calves