| Order | Exercise | Reps | Sets | Tempo | Rest |
| A1. 1 | Squats to hamstring stretch | 10 | 2 | controlled |
|
| A1. 2 | Glute activations | 15 | 2 | 3010 | |
| A1 | Squats | 20/15/12/10 | 4 | 2010 | 30 |
| A2 | Dynamic lunges / Plyometric lunges | 40/30/24/20 | 4 | 2010 | 60 |
| A3 | Burpees, (chest to floor with hand release) | 15 | 4 | xxxx | 30 |
| A4 | Supermans- (Lying face down- Lift upper off floor) | 20/15/12/10 | 4 | xxxx | 60 |
| A5 | Push-ups | 20/15/12/10 | 4 | xxxx | 30 |
| A6 | Sit-up | 20/15/12/10 | 4 | xxxx | 60 |
| B1 | Scorpion stretch, mobility / flexibilty | 8 | 2 | 30 | x |
| B2 | Glute stretch Pigeon pose | 10 | 2 | 60 | x |
Reps: A rep is the number of times you perform a specific exercise Sets: Is the number of cycles that you complete Tempo: Tempo refers to how quickly you life the weight for each reputation of an exercise. The first number relates to how many seconds you take to lower the weight (known as the eccentric phase)3 Second how long you pause at the bottom.(know as an isometric hold)0 Third when you move from the bottom to the top position (known as the concentric phase)1 Forth the pause at the top.0 E;g 3010 Rest: The time in which you recovery. Enjoy and spread the love by Tagging nicolepaparousis on Instagram.
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