Equipment Required
Bench
Dumbbells
Booty Bands
Yoga Block or Books (Optional)
Workout Breakdown
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 25 reps per side
Exercise 2/2
10 Sidelying Thoracic Clock
Tips:
- Bring top leg to a 90 degree position
- Rotate arm in a circle, slowing down at any areas that feel tight
- Don't force it, but gently aim for more mobility as you continue to perform the reps and get warmer
- 10 reps per side
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
8 Bulgarian Dynamic/ISO (0:10)
Tips:
- The more foot on the bench, the easier the movement will be
- You have the option to place top of foot on bench or curl toes under
- Keep hip tucked under and push through heel of foot to come up
- Perform 8 reps, then hold for 10 seconds
- Repeat other side
Exercise 2/3
8 Bicycle Crunch
Tips:
- Aim to connect knee to elbow every time
- Maintain control as you lower down
- Perform 8 reps per side
Exercise 3/3
8 Band Lateral Squat Walks
Tips:
- Drive hips back to access the glutes
- Use a moderate resistance
- Perform 8 reps per side
60-Second Rest
- Begin the timer to start your 60-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 Lunge to Stabilization
Tips:
- Keep back hip tucked under throughout movement
- Push through the heel of the front foot to come up
- Keep standing leg engaged to find balance
- Perform 8 reps per side
Exercise 2/3
8 Single Leg Concentric Squats
Tips:
- Hold weight close to chest with elbows tucked in
- Maintain control; don't let momentum take over
- Stand through the heel of foot
- Perform 8 reps per side
Exercise 3/3
10 Bucks
Tips:
- Place both feet on bench for this movement, as opposed to one leg in GIF
- Curl hips under and push heels into bench as you lift hips off the floor
- Lower back working through each vertebrae of the spine
- Perform 10 reps
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counter Balance Squat
Tips:
- Use yoga block, stacked books, a stepper, a pillow, etc. Get creative if needed!
- Choose light weight to counterbalance
- Stand up through the heel every time
- Perform 8 reps per leg
Exercise 2/3
Wall Split Position ISO Hold (0:30)
Tips:
- Keep back hip tucked under
- Push heel into wall and find heel of front leg
- Hold for 30 seconds per side
Exercise 3/3
8 Supine Pelvic Rotation
Tips:
- Bring arms to field goal
- Keep core engaged the entire time and squeeze the block
- Start small and increase range of motion
- Perform 8 reps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
