A. Alternating Sets: Bent-Over Barbell Row, Side Plank Hold on Hand, Dumbbell Box Step-Up
4 sets, for quality, of:
A1. 5 Bent-Over Barbell RowsA2. Side Plank Hold on Hand for 30 secondsA3. 10 Dumbbell Box Step-UpsChallenge: On Glute Bridge Control your body down for 3 seconds, hold at the bottom for 1s, raise up quick, and hold at top for another 1s. Each repetition should be about 6s long so if we perform 5 reps, that's 30s on each side.
Challenge 2: Lift up your toes slightly to engage more hamstrings.