2 rounds as warm-up:
3 slow plank walkouts
10 alternating hip internal rotations
10 hollow rocks (1 = forward & back)
+
4-5 sets:
3-6/side front foot elevated split squats, 30X0
:30-:60 rest
3-6/side single-arm bent-over rows, 30X0
:30-:60 rest
3-6/side single-leg Romanian deadlifts, 4010
:30-:60 rest
3-6/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 30X3
:30-:60 rest
+
10:00-20:00 walk cool-down
notes: slow tempo & FRONT foot elevated again, but this week going through all 4 movements each set instead of breaking them into 2 couplets… still a big range in sets, reps, and rest between movements to allow for varied equipment access, so if you just have a light DB/KB or band, perform the higher end of reps w/the lower end of rest or slow down the movements even more, while those with heavier loads should go with lower reps and longer rest… if you just have a barbell then make the upper body work bilateral…