Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
Start Your Workout
Circuit 1
- 1 Exercise / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
8 DB Jump Squats - Continuous
Tips:
- Perform 8 reps continuously
- Choose a light weight so that you can really explode
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 1 Exercise / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
10 Low Split Jump Switches
Tips:
- The goal is to stay low and minimize time on the floor
- Incorporate the arms by switching them, too, like an "exaggerated sprint"
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
5 Barbell Reverse Lunge 75%
Tips:
- Use 75% of max weight
- Perform 5 reps per leg
- Complete all reps on one leg before moving to the other
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
6 GH ISO Hold w/ MB Fake Toss
Tips:
- Keep hips extended throughout exercise (i.e. don't break/lean forward at the hips)
- Perform 6 reps per side (12 reps alternating)
Exercise 2/2
20 Foam Roll SL Speed Curls
Tips:
- Roll from ball of foot to heel as fast as you can
- Keep hips extended throughout exercise (i.e. don't break/lean forward at the hips)
- Goal is speed, so you won't go through a full range of motion
- Perform 20 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
20 KB or DB Single Leg Squat Pulse
Tips:
- Total range of motion is only 2-3 inches
- The goal is to go as fast as you can
- Perform 20 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 5 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/5
10 Modified Forearm Plank w/ Alternating Hip Extension
Tips:
- Push away from floor with forearms and tuck hips under
- Alternating lifting knees slightly off the floor
- Don't aim to lift the legs high, but rather keep the body stable as you alternate lifting the legs
- 10 reps per leg
Exercise 2/5
8 Physioball Serratus Reach w/ Alternating Hip Extension
Tips:
- Keep arms actively reaching throughout the exercise
- Maintain pressure on the physioball
- Perform 8 extensions per leg, alternating
Exercise 3/5
8 Bicycle Crunch
Tips:
- Goal is to keep chest open as you crunch across
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Exercise 4/5
20 Respiratory Cat Cow
Tips:
- Exhale all the air out of the body on the cat, then inhale on the cow
- Do this before shinbox
Exercise 5/5
20 Shinbox
Tips:
- 20 reps per side
- Do this last by itself
