Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 5 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/5
8 Reverse Lunge w/ Overhead Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
Exercise 4/5
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
Exercise 5/5
12 Standing Spinal Waves
Tips:
- Tuck chin as you drop head straight down, then roll through the spine, creating as big of a "wave" as you can
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
DB Bulgarian ISO Hold (0:45)
Tips:
- The more of your foot/ankle that's on the bench, the easier this movement will be
- You can choose to place the top of your foot on the bench or curl the toes under
- Hold for 45 seconds per side
Exercise 2/3
Wall Half Kneeling ISO Hold (0:30)
Tips:
- Use a pad/towel under your knee to protect it
- This movement will likely feel very challenging being right after the Bulgarian ISO Hold.
- Focus on keeping the hip tucked under and feeling the stretch
- Hold for 30 seconds per side
Exercise 3/3
Modified Forearm Plank (0:30)
Tips:
- Push away from floor with forearms and tuck the hips under
- Maintain this contraction for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Wall Linear Lunges
Tips:
- Place back foot flat on the wall
- Keep hip tucked under as you lunge
- Push through the heel of the front foot to come up.
- 8 reps per leg
Exercise 2/3
Wall T ISO Hold (0:30)
Tips:
- Hips stay square throughout movement, not allowing back leg to rotate outwards
- Push heel into the wall and find the glute
- Aim to have your body parallel to the floor
- Hold for 30 seconds per leg
Exercise 3/3
Bear ISO Hold w/ Block (0:30)
Tips:
- Push away from floor with palms and tuck hips under
- Lift knees very slightly off the floor. The lower you keep your knees, the harder this movement will be.
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Heels Elevated Goblet Squats
Tips:
- Use 2 plates, small books, or small dumbbells to elevate heels
- Try to keep upper body upright as you move down and up
- Push through heels to come up, keeping core engaged
Exercise 2/3
12 Bench Single Leg Hip Extensions
Tips:
- The more of your foot/ankle that is on the bench, the easier this movement will be
- Drive heel into bench and curl hips under, lifting them off the floor with a straight leg
- 12 reps per leg
Exercise 3/3
Forearm Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearm
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
