1. Bike Warm Up (5 minutes)
2. Barbell Deadlift (5 sets x 15 reps)
3. Dumbbell Walking Lunges (3 rounds, down/back)
4. Single-Leg Kettlebell Deadlift (3 sets x 15 reps each leg)
5. Dumbbell Step-Up (2 sets x 20 reps each leg)
6. Plate Loaded Bridges (3 sets x 10 pause reps)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

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