Each metabolic bodybuilding round last 3 total minutes exactly as prescribed below:

ROUND 1: CALVES CRUSHER
DB Shoulder-Level Toe Walks @ 60 seconds
DB Hip-Level Toe Walks @ 60 seconds
Extended Range Standing Calf Raises @ 60 seconds

REST A MINUTE

ROUND 2: GLUTE-HAM STACK- LEFT/WEAK LEG
DB ECC-ISO Sliding 1-Leg Hip-Hinge @ 90 seconds on, 30 seconds off
1-Leg Sliding Leg Curl @ 60 seconds of work

REST A MINUTE

ROUND 3: GLUTE-HAM STACK- RIGHT/STRONG LEG
DB ECC-ISO Sliding 1-Leg Hip-Hinge @ 90 seconds on, 30 seconds off
1-Leg Sliding Leg Curl @ 60 seconds of work
REST A MINUTE

ROUND 4: LUNGEMAN STACK- LEFT/WEAK LEG
DB 1-Arm Ipsilateral 3-Stop Sliding Reverse Lunge @ 50 seconds on, 10 seconds off
DB 1-Arm Contralateral 3-Stop Sliding Reverse Lunge @ 50 seconds on, 10 seconds off
Bodyweight 20/20/20 Bottom/Mid/Top Partials Sliding Reverse Lunge @ 60 seconds

REST A MINUTE

ROUND 5: LUNGEMAN STACK- RIGHT/STRONG LEG
DB 1-Arm Ipsilateral 3-Stop Sliding Reverse Lunge @ 50 seconds on, 10 seconds off
DB 1-Arm Contralateral 3-Stop Sliding Reverse Lunge @ 50 seconds on, 10 seconds off
Bodyweight 20/20/20 Bottom/Mid/Top Partials Sliding Reverse Lunge @ 60 seconds

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week