Workout breakdown:

1. Single Leg Glute Bridge – 4 x 6-8 (per leg)
2. Kettle Bell Sumo Deadlift – 4 x 10-20
3a. Single Leg Romanian Deadlift – 4 x 6-8 (per leg)
3b. Kettle Bell Romanian Deadlift – 4 x 8-12
4. Kettle Bell Pullover – 4 x 8-15
5a. Kettle Bell Pendlay Row – 4 x 8-15 (per arm)
5b. Resistance Band Face Pull – 4 x 12-15

45 seconds rest between each exercise

Workout breakdown:

1a. Single Leg Romanian Deadlift – 3 x 8 (per leg)
1b. Kettle Bell Romanian Deadlift – 3 x 15
2a. Kettle Bell Pendlay Row – 3 x 8 (per side)
2b. Kettle Bell Renegade Rows – 3 x 8 (per side)
3. Kettle Bell Windmill – 3 x 5 (per side)
4a. Resistance Band Lying Abduction – 2 x 10 (per side)
4b. Resistance Band Crunch – 2 x 10
4c. Resistance Band Donkey Kicks – 2 x 10 (per side)

45 seconds rest between each set