Equipment Required
Workout Breakdown
Conditioning
Start Your Workout
Warm Up
- 2 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Goblet Squats
Tips:
- Pick a moderate weight
- Keep elbows in, brace the core
- Load weight onto back of heels
- Keep adductors activated
Exercise 2/2
10 KB Lateral Lunge Shifts
Tips:
- Pick a moderate weight
- Shift and fall into hip, finding adductors and glute
- Stay low and shift
- Find lateral (outside) portion of foot and let it drive you towards the hip
- 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 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
0:30 Barbell Back Squat ISO Hold
Tips:
- Make sure both feet are under the bar BEFORE you lift weight off rack
- Aim for thighs to be parallel to the floor
- Keep weight mostly in the heels
- Start with a moderate weight and build up from there
- Hold for 30 seconds
Exercise 2/3
10 Wall Bugs
Tips:
- Make 90 degree angle with shoulder to elbow, elbow to wrist
- Push away from wal
- Keep back on floor throughout movement
- Reach heel out, imagining energy emanating out from the heel
- 10 reps per leg
Exercise 3/3
10 Physioball Serratus Reach w/ Alternating Hip Extension
Tips:
- Imagine a yoga block between your knees and ankles
- Drive arms to knees and knees to arms
- Back remains on ground the entire time
- 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
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
0:30 Barbell RDL ISO Hold - Use Straps
Tips:
- Use straps to lift heavier weight without losing grip strength
- Use both legs and brace core to unrack the bar
- Keep tension in core throughout ISO
- Spine stays neutral
- Hold for 30 seconds
Exercise 2/2
0:30 Standing Straight Leg Raise ISO Hold
Tips:
- Standing leg reaches full extension
- Raised leg will feel strong contraction on quad
- 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
10 Foam Roll SL Curls
Tips:
- Use arms for stability
- Go through entire range of motion
- Maintain contraction in your glutes throughout movement
- 10 reps per leg
Exercise 2/3
0:20 Forearm Side Plank w/ Hip Abduction
Tips:
- Push away from floor with forearm and with lateral portion of bottom foot
- Keep hips tucked under
- Lifted leg stays rotated forward, don't allow it to rotate open
- Hold for 20 seconds
Exercise 3/3
0:20 Copenhagen ISO Hold
Tips:
- The more leg that is on the box, the easier the movement will be. Guage your difficulty based on how well you can hold form
- The more leg that is on the box, the easier the movement will be. Guage your difficulty based on how well you can hold form
- Keep hips tucked under
- Hold for 20 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 1 Exercise / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
0:30 Pogo Jumps
Tips:
- Keep tension in core throughout entire movement
- Keep feet dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
- Perform for 30 seconds
60-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
