Warm Up 2 Rounds 

2 min - Stair stepper (incline walk if no stair stepper)

15 Reps - Hamstring ball Rollins

3 Rounds

12 Reps - Toes elevated Straight Leg Dead Lift

(Keep back straight and bend until hams are max stretch and up) 

20 Reps - DB Sumo Squat 

15 Reps - Plan Hop In

Spin Bike HIIT 2 Rounds

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - One Legged Dead Lift

3 Rounds

15 Reps - Machine Hip Thruster 

10 Reps EL - 2 up 1 Down Hamstring Curls 

 10 Reps - Sumo Jump Squat 

3 Rounds 

10 Reps EL - Decline Bench Hamstring Curls

10 Reps - Hamstring Roll ins 

15 Reps - Sumo  Jump Squats 

Spin Bike HIIT

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - Curtsy Lunge 

3 Rounds

10 Reps - Heavy Smith machine Squats 

(last two should be hard, if not add more weight GOOD FORM) 

10 Reps EL - Reverse Lunges 

20 Reps EL - Single Leg Calf Raises 

HIIT Cardio 

10 Min-

1 Min run 1 Min Walk