Lower Body

Warm up

Kneeling Spinal Rolls x 10 reps

Adductor Rock Backs x 10 reps on each leg

Mountain Climber into Overheat Reach x 10 on each side

Squat into Overhead Reach x 10 reps

Bike or Walk for 5 min

Secondary Warm up

2 rounds

Goblet Squats x 10 reps

Squat Jumps x 5 reps

Workout

A1) Barbell Squats 5 sets x 10,15,12,10,8 reps

(first set is your warm up set, go up in weight after each set)

A2) Split Jumps 5 sets x 5 reps on each leg

B1) Double Rack Kettlebell Reverse Lunges 3 sets x 5 reps on each leg

B2) Box Jumps 3 sets x 5 reps

C) Bodyweight Walking Lunges x 100 reps

Finisher

Bike or Jog for 5 minutes

2 min break

Bike or Jog for 5 minutes

Decompression

Floor Scorpions x 10 reps

Cobra Push Ups x 10 reps

Kneeling Spinal Rolls x 10 reps

Pigeon Pose Rocks x 20 reps each leg

Side Childs Pose x 5 reps each way

Child's Pose x  30 seconds to 1 min