Tether And Glide

🧽 Soft Tissue Preparation 5'

• Foam roll glutes & TFL — 45 sec each side

• Foam roll quadriceps — 45 sec each leg

• Foam roll lats — 30 sec each side

• Thoracic spine extensions over foam roller — 8–10 reps

• Foam roll calves — 30 sec each leg

🔥 Activation

• {{exercise:glute-bridge:Glute Bridge}} - 3 sets x 10-12 reps (2-0-2-0 tempo, 30s rest)

• {{exercise:bird-dog:Bird Dog}} - 3 sets x 8-10 reps per side (3-0-1-0 tempo, 30s rest)

💪 Main Workout (REPS & SETS 30')

• {{exercise:0043:barbell full squat}} - 3 sets x 8-10 reps (3-1-1-0 tempo, 60s rest)

• {{exercise:0336:dumbbell lunge}} - 3 sets x 10-12 reps per leg (2-0-2-0 tempo, 60s rest)

• {{exercise:0534:kettlebell goblet squat}} - 3 sets x 10-12 reps (2-1-1-0 tempo, 60s rest)

• {{exercise:0464:front plank with twist}} - 3 sets x 30-45s per side (continuous, 45s rest)

⚡ Finisher (10 minutes)

• Set a 10-minute clock. Complete smooth quality rounds with no rushing and rest only as needed.

• 40 seconds {{exercise:0276:dead bug}}

• 12 reps {{exercise:3013:low glute bridge on floor}}

• 30 seconds each side {{exercise:1363:spine stretch}}

• 10 reps {{exercise:0662:push-up}}

🧘 Cool Down

• {{exercise:1511:hamstring stretch}} — 30 sec hold

• {{exercise:1713:assisted prone lying quads stretch}} — 30 sec hold

• 3 x 12 reps {{exercise:cat-cow-stretch:Cat-Cow Stretch}}