Warm Up - you can do some lite cardio work for 3-5mins and / or on the spot movement.
10 x Alternating lunges
10 x Squats in place
5 x inch worms
2x

All videos are found here:
https://www.youtube.com/channel/UCNJRAMiHu6RRguwKSLx8aUQ/videos


Set 1 - Repeat Set 3x
30 x Body Saws (plank while sawing front and back)
20 x Foam Roller Opposite Arm/Leg Lower
15 x Mountain Climber with Twist
10-12 x deadlifts with weight. Moderate/ Aggressive weight. #12 should be a good effort with perfect form. Never to failure. Form is paramount.
Rest is simply moving from one exercise to the next. Rest 30-90sec after each round.

Set 2 - Repeat Set 3x
20 x Tricep Dips from bench
10 x Single Leg Squats to Bench (no weight - little bum tap on bench)
8 x Push Ups - slow & controlled
10 x Squats with kettlebell or Dumbbell at chest. Moderate/Aggressive weight. #12 should be a good effort with perfect form.
10 x JUMP squats (soft landing)
Rest is simply moving from one exercise to the next. Rest 30-90sec after each round.

Set 3 - Repeat Set 3x
10-20 x Double Leg hamstring Curls on body ball
10-20 x Side Raises on forearm and edge of foot
8-12 x Adductor Holds/Raises on Bench
https://youtu.be/XktV4RuZrsg
10 x JUMP Lunges (switch in air).
Rest is simply moving from one exercise to the next. Rest 30-90sec after each round.

Foam Rolling - We encourage you to foam roll before and after each session for at least 5mins. Over time this release will re-tone your tissue and help you maintain healthy tissue over the course of your life. See attached protocol with S&C Coach Gina Grain.