Day 3, Strength For Speed

Glute Med Circuit

1×10 each move


Squat Mobility 2×10
Knee Hug to Single Leg RDL 2×8 each leg

(do one exercise, followed by the second before repeating for a second round)

Trap Bar Deadlift

3×6 (heavy)


Eccentric Step Downs (4-1-2) 3×8 each leg
Kettlebell Around the World 3×10 each direction each leg


Split Stance DB Single Arm Press 3×10 each
Adductor Plank 3×30 seconds each


Hip Lift Attack 3×8 each
Single Leg Straight Leg Bridge Hold 3×30 seconds each