2 rounds as warm-up:
10 alternating hip internal rotations
10 alternating plank marches
10 hollow rocks (1 = forward & back)
*slow & controlled for all 3
+
3 sets:
10/side single-leg box step-downs, 4011 from low box/step
:30-:60 rest
10-15/side single-arm bent-over rows, 20X1
:30-:60 rest
+
3 sets:
10/side single-leg Romanian deadlifts, 4010
:30-:60 rest
10-15/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), 40X1
:30-:60 rest
+
10:00-20:00 walk cool-down
notes: slow tempo again with a few movement & tempo changes… can load the boxx step-downs if desired, but emphasis must be on the working leg doing ALL of the work, adjust box height to allow for that… if you just have a barbell then make the upper body work bilateral…