A. Back Squat Strength (E2:30 x 6 sets)
4 reps @ 75-80% (controlled descent, fast drive up)
Core & Accessory Work (during class) – 3 Sets
8 Bulgarian Split Squats (each leg, moderate DBs)
12 Hip Thrusts (barbell or banded)
12 Weighted Deadbugs (slow, controlled)
Post Bonus – Knee & Hip Stability – 3 Rounds
15 Banded Terminal Knee Extensions (TKEs)
10/side KB Side Step-ups
12 Seated Calf Raises
