Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Start Your Workout
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Exercise 1/1
8 DB Jump Squats - Single
Tips:
- Reset between each rep
- Goal is to jump as high as you can with each rep
- Choose a light weight so that you can really explode with each jump
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/1
4 Split Jumps - Singles
Tips:
- Reset in between each rep
- Key is to make sure there is enough space between legs
- Perform 4 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/1
DB or Barbell Reverse Lunge (Reps Below)
Tips:
- First 2 laps are 5 reps per leg each (at 70-75% of your max weight)
- Last 6 laps are 3 reps per leg (at 80-85% of your max weight)
- Movement is dynamic (no ISO holds)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
10 GH Raises
Tips:
- Keep hips in full extension (i.e. avoid bending at the hips)
Exercise 2/2
Kneeling Sissy Squat ISO Hold (0:20)
Tips:
- Keep hips in full extension (i.e. avoid bending at the hips)
- Try to make a straight line from your head down to your knees
- Hold for 20 seconds
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.
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Exercise 1/2
6 Lateral Box Step Down - Medium Box
Tips:
- Keep torso mostly vertical
- Goal is to touch heel to the ground
- 6 reps per side
Exercise 2/2
8 Foam Roll Curls - Single Leg
Tips:
- Place toe on foam roll with hips lifted, then roll out to the heel and back to the toe
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/4
8 SL Banana ISO Hold w/ Knee Extension
Tips:
- Keep arms by ears and neck long
- Once one leg is lifted, you will flex and extend the knee 8 times, then switch legs
Exercise 2/4
8 Elbow to Knee Crunch w/ Alternating Hip Extension
Tips:
- Keep elbows connected to knee
- Press the elbows into the knees as you alternate legs
- 8 reps per leg
Exercise 3/4
15 Supine Pelvic Rotations
Tips:
- Squeeze yoga block in between knees
- 15 reps per leg
- Add one extra lap of this after you complete 3 full laps
Exercise 4/4
20 Shinbox
Tips:
- 20 reps per side
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
