20 movement, 30 iso, 10 rest X 6

1. Alternating step forward lunge - Wall sit (or iso squat in the gym)

2. overhead see saw press - upright row hold

3. Hamstring focused glute bridge marches- SL bridge hold Not hamstring focused

4. Hinge see saw rows- half curl external rotation hold

5. Oblique plank climbers (not fast)  - single side oblique plank hold

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