Equipment needed: step, band for one movement, and dumbbells
3-5 sets stopping reps between 6-12 reps/stopping at 75% intensity and when form starts to slack
Rest 45 seconds-1 minute after feeling fully recovered
Exercises:
1. box squat 0:45
2. Bulgarian split squat 2:20 or split lunge 2:55 (2:1 AKA reps same on both legs)
3. Pallof press (2:1) 3:35
4. Superset Hip thrust 5:35 + Calf raises 6:50