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 (4 Laps of DB Lunge to Stabilization)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Lunges to Stabilization
Tips:
- Keep hips tucked under and stand through the heel/ankle every time
- Actively engage all the muscles of the standing leg to assist with balance
- Perform 6 reps per side
- After 3rd set, perform this exercise one more time (4 laps total)
Coming soon
Exercise 2/3
Wall Split Position ISO Holds (0:30)
Tips:
- Push heel into the wall and tuck hips under
- Keep upper body mostly upright during ISO hold
- Hold for 30 seconds per side
Coming soon
Exercise 3/3
Feet Elevated Wall Forearm Planks (0:30)
Tips:
- Actively press feet into the wall and push away from the floor with the forearms, engaging the entire body
- Tuck hips under
- Hold for 30 seconds
Coming soon
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 (Only 3 Laps of DB Wall Single Leg RDLs)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 DB Alternating Lateral Lunges
Tips:
- Push off the lateral (outside) portion of the foot to come up each time
- If holding dumbbell goblet style, keep elbows close to the body
- 6 reps per leg
Coming soon
Exercise 2/3
8 DB Wall Single Leg RDLs
Tips:
- Keep leg rotated parallel
- Push heel into the wall and find the glute
- Find the heel of the standing leg as you come up
- 8 reps per leg
- May omit this exercise for the 4th set
Coming soon
Exercise 3/3
6 Bear Alternating Limb Lifts
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.
- Perform 6 reps per side
Coming soon
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 (4 Laps of Bench Single Leg Hip Extensions)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Heels Elevated Goblet ISO Holds (0:45)
Tips:
- Use 2 plates, small books, or small dumbbells to elevate heels
- Try to keep upper body upright and get thighs parallel to the floor
- Hold for 45 seconds
Coming soon
Exercise 2/3
8 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
- 8 reps per leg
- After 3rd set, perform this exercise one more time (4 laps total)
Coming soon
Exercise 3/3
8 Side Planks w/ Rotation
Tips:
- Tuck hips under and push away from floor with forearm
- Try to come completely to side plank each time
- Perform 8 reps per side
Coming soon
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
