Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Start Your Workout
Circuit 1
- 1 Exercises / 1 Lap
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
15 Bounds
Tips:
- 10 Seconds Between Each Rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
6 Lateral Bound w/ Reactive Hop
Tips:
- 6 reps per side
Exercise 2/2
Copenhagen ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
- May omit this exercise for 4th lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / Laps Denoted on Exercises
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
5 DB or Barbell RDL 70% 1:3:1
Tips:
- Hold for 3 seconds with each rep
- Perform 1 set at 70% max weight
Exercise 2/2
6 DB or Barbell Reverse Lunge 75-80% 1:3:1
Tips:
- Perform 4 sets at 75-80% max weight
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
10 DB Single Arm Step Back SL RDL
Tips:
- Perform this movement dynamically for 10 reps per leg (step back and stand up each rep)
- Perform one extra lap after completing all 3 laps
Exercise 2/2
8 SideKick Lateral Side Bends - Bodyweight
Tips:
- Perform 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
8 Supported Floating Heel SL T-Balance to Heel Raise
Tips:
- Perform 8 reps per leg
Exercise 2/3
8 Wall Supported Hip Airplane
Tips:
- Perform 8 reps per side
Exercise 3/3
10 Foam Roll Double Leg Hip Extension
Tips:
- Curl hips under as you lift hips, pressing heels into the foam roller
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
10 Supine 90/90 Crunch ISO Hold w/ Alternating Reach
Tips:
- Perform 10 reps per side
Exercise 2/3
15 Band Banana ISO hold w/ March
Tips:
- Perform 15 reps per leg
Exercise 3/3
8 BirdDog
Tips:
- GIF shows position, but you will alternate legs
- Perform 8 reps per side
Exercise 1/1
20 Shinbox
Tips:
- Perform 20 reps per side
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
