Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Mobility
Start Your Workout
Circuit 1
- 1 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
4 Max Height Jumps - Doubles
Tips:
- 2 jumps, then recover = 1 rep
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
5 Power A Skips
Tips:
- Perform 5 reps per leg
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 Reverse Lunge 70% 1:3:1
Tips:
- Use 70% of max weight and perform 1 lap
- Hold for 3 seconds with each rep
Exercise 2/2
6 DB or Barbell Reverse Lunge 75-80% 1:3:1
Tips:
- Use 75-80% of max weight and perform 4 laps, resting 30 seconds - 1 minute in between each lap
- Hold for 3 seconds with each rep
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
GH ISO Hold w/ Alternating Reach (0:20)
Tips:
- Perform for 20 seconds, alternating arm reaches
- May omit this exercise for 4th lap
Exercise 2/2
10 Goblet Squat Shifts
Tips:
- Perform 10 shifts per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
8 Bodyweight Supported Lateral Box Step Down - High Box
Tips:
- Only heel touches the ground each time
- Perform 8 reps per leg
Exercise 2/2
10 Foam Roll Curls - Double Leg
Tips:
- Keep hips lifted throughout exercise
- Start with toes on foam roller and roll through to the heels
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
SL Banana ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
- May omit this exercise for 4th lap
- See tutorial video for variations
Exercise 2/3
10 Flexion Rolls
Tips:
- Stay in as tight of a ball as possible throughout movement
- Not every rep needs to be perfect
- On the way up, you want to keep momentum out of the picture
Exercise 3/3
15 Supine Pelvic Rotations - Use Foam Roll
Tips:
- Place arms at a field goal
- Range of motion will not be very big with this movement
- Perform 15 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Mobility
- 1 Exercise / 1 Lap
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
Modified Pigeon (1:00)
Tips:
- Hold each side for 1 minute
