Core (10 min)
5 sets with 2 successive exercises of 45 seconds and a pause time of 30 seconds after each set.
45sec Face-down Position Feet up
45sec Face-down Position Torso up
30sec Pause
45sec Bird Dog Leg up left
45sec Bird Dog Leg up right
30sec Pause
45sec Face-down Position Torso and Feet up
45sec Face-down Position Torso up Lateral
30sec Pause
45sec Bird Dog left
45sec Bird Dog right
30sec Pause
45sec Alternating Banded Glute Bridge
45sec Banded Glute Bridge
30sec Pause
Legs
Power (1h 10min)
4 exercises with 6 sets plus 1 exercise with 8 sets and my standard pause time between 1:00min and 1:30min.
Squat
20 – 10 – 5 – 5 – 10 – 20 reps
Seated Leg Extension
20 – 10 – 5 – 5 – 10 – 20 reps
Lying Leg Curl
20 – 10 – 5 – 5 – 10 – 20 reps
Alternating Split Squat
20 – 10 – 5 – 5 – 10 – 20 reps
Alternative: Barbell Hip Thrust
20 – 10 – 5 – 5 – 10 – 20 reps
Dumbbell Calf Raise
20 – 15 – 10 – 5 – 5 – 10 – 15 – 20 reps
Legs
Finisher (10 min)
6 sets with 2 successive exercises and a pause time of 30 seconds after each set
20 Alternating High Jumps
10 Alternating Low Jumps
30sec Pause
20 Air Squats
10 Jumps
30sec Pause
20 Burpees
10 V-Runs
30sec Pause
20sec Skiing Position
10sec Skipping
30sec Pause
20 Calf Raises right
10sec Skipping right
30sec Pause
20 Calf Raises left
10sec Skipping left
30sec Pause
