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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 FFE Linear Lunge
Tips:
- Use plate or a thick book to elevate the front foot
- Keep back hip tucked under and drive through the heel of front foot to come up
- The slower the movement, the greater the difficulty level
- 6 reps per leg
Exercise 2/3
12 Knees Elevated Cat/Cow
Tips:
- Knees stay elevated a few inches from ground
- Push away from floor with palms
- Think top of head to tailbone for each contraction (cat and cow)
Exercise 3/3
10 Single Leg Hip Extension
Tips:
- One foot on bench, one knee lifted
- The more foot on bench = the easier the movement
- Push through heel to lift hips
- Don't allow legs to rotate outwards
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Lateral Step Downs
Tips:
- Standing on a bench or a platform of choice, lower into your step down with the weight in the heel
- Reach arms out in front to help balance
- 8 reps per side
Exercise 2/3
10 Single Leg Hip Thrusts
Tips:
- Place upper body on bench and lift one knee
- Driving through the heel, lift hips into full hip extension
- The more upper body on bench = the easier the movement
- 10 reps per leg
Exercise 3/3
8 T-Balance Squats
Tips:
- Hips stay square to floor
- Lifted leg does not rotate outwards
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps (Seated Straddle Crunches 1:3:1 = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counter Balance Squat
Tips:
- Use a plate, a book, a stepper, or get creative
- Reach arms forward and lean forward for balance
- Touch only the knee to the plate, then drive through heel to come up
- 8 reps per leg
Exercise 2/3
8 Single Leg Bucks
Tips:
- Place heel on bench and lift other leg
- Push heel into bench to lift hips into full hip extension
- 8 reps per leg
Exercise 3/3
8 Seated Straddle Crunches 1:3:1
Tips:
- Place fingertips on floor for balance
- Lift one count, hold for three, then lower for one. That's one rep.
- Attempt to keep leg straight throughout movement. If it's too difficult, bend knees slightly.
- May omit for 4th lap/round
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
