🟪 DAY – CORE & BOOTY (ADVANCED)

Workout A (Week 1 + 3)
Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up

World's Greatest Stretch x5/side
Mini Band Lateral Walk x12/12
Single-Leg Glute Bridge x10/10
Deep squat hold - 3os ( weighted option)

1 Set

Block 2 – Strength + Power
BB Hip Thrust – 8-10
DB Jump Squat – 8
Half-Kneeling Cable Pallof Press – 12/12

75 sec Rest × 3 Sets



Block 3 – Unilateral Strength
Bulgarian Split Squat – 8/8
Single-Leg Romanian Deadlift – 10/10
Stability Ball Rollouts – 12

75 sec Rest × 3 Sets

Block 4 – Athletic Finisher
Lateral Bounds – 10/10
Banded Frog Pumps – 20
Plank Shoulder Tap + Toe Tap – 20 total

AMRAP 6 Minutes

🟩 DAY – CORE & BOOTY (ADVANCED)
Workout B (Week 2 + 4)
Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up

Walking Lunges + Rotation x10/10
Monster Walks x12/12
Bird Dog Row x8/8
Deep Squat Hold x30 sec

1 Set

Block 2 – Strength + Tempo
BB Romanian Deadlift (3-second lowering) – 8
Front Foot Elevated Reverse Lunge – 8/8
Cable Lift (Low to High Chop) – 10/10

75 sec Rest × 3 Sets



Block 3 – Power + Stability
Box Jump (or DB Squat Jump) – 8
Walking DB Lunges – 12/12
Side Plank with Top Leg Abduction – 10/10

75 sec Rest × 3 Sets

Block 4 – Conditioning Finisher
Kettlebell Swings – 15
V-Ups (or Bent Knee V-Ups) – 15
Mini Band Skater Walks – 10/10

AMRAP 6 Minutes