WARM-UP -
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through
(Left)
10 Banded Pull Through
(Right)
10 Banded Pull Through
(Both)
10 Hollow Rocks
5 Back Squats (empty bar-
build across sets)
WORKOUT PREP -
2 sets:
3 Back Squats (build-in
weight)
5 Air Squats
20-second Bike (build-in
pace)
WORKOUT - Madagascar
Freedom (RX’d)
5 sets:
Minute 1: 10 Back Squats
(60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike
(Slow-Moderate)
-rest 3 minutes before going
to accessory-
ACCESSORY -
4 sets:
10 Rear Foot Elevated Split
Squats (each side)
10 Single Leg RDLs (each
side)
-rest 1:00 between sets-
* Both movements are with a
single dumbbell.
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose