Today’s workout is heavy on single-leg training that will challenge balance and stability as well as dial-up the core requirements.
3 sets, 30-seconds work, 15-seconds rest:
Alternating step-back lunge
Alternating side lunge
Squat variation (Back squat, front squat, goblet squat) x8 reps @22X1
Rest 90-seconds between sets
*Notes: Use a weight that feels like a 7-8/10 effort for all 5 sets. Be strict on your tempo!
6 reps, Barbell step-back lunge (Right side), no rest
6 reps, Barbell step-back lunge (Left side), Rest 2 minutes
20 reps, Heels elevated narrow stance goblet squats @22X1, no rest
15 reps per side, Bench hip hiker, rest 60-seconds