• Instructions:
  • Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise.  After that perform the second set of each, followed by the third and then the fourth set. 

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• #1
  • Squat Hold - 4 x 0:30
  • Hand Walk plus Pushup - 4 x 5 each
  • Stick Rotations - 4 x 10 each

• #2
  • Walking Lunge with Backpack - 4 x 10 each
    • (Weight = 2 Textbooks)
  • Negative Door Rows - 4 x ​10 (5 seconds)
  • Single Leg Foot Elevated Hip Bridge - 4 x 10 each

• #3
  • Eccentric Leg Lift Series
  • Perform 3 Full Sets with a break in between
    • 5 Eccentric Leg Lifts (5 seconds lowering)
    • 5 Leg Lifts
    • 5 Second 6" hold