Today’s warm-up is going to get those hip rotators warm and active. Focus on exploring full range of motion at the hips on all three exercises.

20-minutes at an easy pace:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
20 alternating grapevine box step-overs

3 sets, heavy/moderate across:
8 reps heels elevated dumbbell front squats @31X1
90-seconds rest between sets
*31X1 reads: 3-seconds lower to the bottom of your squat, 1-second hold in the bottom of the squat, eXplode up, 1-second rest at the top

5 rounds, for quality:
20 Russian kettlebell swings
60-seconds front plank
60-seconds rest

3 rounds, for quality:
10-15 swiss ball hamstring curls @31X1
10 alternating push-ups to toe touch
60-seconds rest
*@31X1 reads: 3-seconds to reach your legs out, 1-second hold with legs extended, eXlode curl the heels in, 1-second hold with heels in

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.