Build Block:
Glute Med + Calves & Adductors
Superset A – 3 Rounds
12 DB Cossack Squats (6 per side)
12 Banded Lateral Steps (10ft each direction)
Superset B – 3 Rounds
15 Dumbbell Calf Raises (Tempo 3111)
10 Glute Bridge Marches (unweighted or light DB on hips)
Finisher:
50ft DB Front Rack Walking Lunges
Rest 60 sec, repeat 3x
Burn Block:
Aerobic Circuit – 20 minutes
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