Warm Up:

DFD Dynamic Warm-Up



Chair or Bench

Towel and smooth floor surface


Lower Body Focus

Super Set

  • Single Leg Squat (Bulgarian Split Squat) w/SCBA 4sets x 12 Reps (each side)
  • Good Mornings 4×20
Can be done with SCBA on back. Keep chest up. don’t let knee pass in front of toes.
Flat back, butt goes back (hip hinge), legs with slight bend (also can be completed with SCBA on back)

Side Lunges (SCBA on back) 4 sets x 30 reps 15/side

Single Leg Romanian Deadlift 4 sets x 12 reps (each side)

Super Set

  • Glute Bridge Walk Out 4 sets x 12 reps
  • Single Leg Glute bridge
Lie on your back on the floor and bend your knees so your feet rest on the floor close to your butt. Brace your abs and drive your heels into the floor to raise your hips into the air. From there, walk your feet out in a V shape, taking small steps with your heels forward and away from the mid-line of your body. Keep your hips up. Continue until your legs are extended and then walk them back in. That’s one rep.

Frog Squat

Accumulate 5:00, no more than 10 seconds rests


15:00 Run, 9:00-9:30 pace

Core Stability:

Ab Roll-outs (use towel on smooth surface instead of roller) 4 sets of 12

It’s a common mistake to initiate this movement with your arms. But to make the most out of this ab exercise, engage the muscles in your core to glide the towel underneath your hands forward. As your arms gradually extend, keep your upper body and hips lifted and avoid rounding your back as you bring your hands back to tabletop position. This will help you work your lower ab muscles and create definition in those hard-to-target areas.

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