Equipment Required
Workout Breakdown
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 Barbell Front Squats
Tips:
- Pick a moderate weight
- Bring shoulder blades and delts right in middle of the bar
- Elbows stay in and up the entire time, especially at the depth of squat
- Rack and unrack with both feet planted
- You can either cross arms to pick weight up or, if you have the wrist mobility, you can use the hold shown in the GIF
Exercise 2/2
10 Goblet Squat Shifts
Tips:
- Pick a moderate weight
- Elbows in and keep weight close to body
- Stay strong in ankles, inner thighs, and core throughout the movement
- Start small and can increase range of motion
- 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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Barbell Reverse Lunge to Stabilization
Tips:
- Rack and unrack with both feet planted and hips right underneath
- Everything is firing, from ankles, thighs, glutes, and core
- Stand through the front leg very strong, finding the glute as you stabilize
- 8 reps per leg
Exercise 2/3
0:20 KB SL Stance
Tips:
- This movement promotes proper hip extension
- Choose a light resistance
- Hold at 90 degree angle, going into full hip extension on opposite side with hip curled under, finding glute
- Hold for 20 seconds per side
Exercise 3/3
10 Dynamic Copenhagen
Tips:
- The higher the box, the more difficult the movement
- Push forearm away from floor and push foot into box
- Curl hips under and activate core
- Entire body stays strong and engaged throughout movement
30-Second Rest
- Begin the timer to start your 30-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 DB Box Lateral Step Downs
Tips:
- The higher the surface, the more range of motion you will need = more difficult
- Drive heel towards ground and push through heel of planted foot to rise up
- Hold dumbbell close to chest with elbows in, as shown in video
- Perform 8 reps per leg
Exercise 2/3
10 Barbell Good Mornings
Tips:
- Everything stays neutral as you drive glutes back and throughout movement
- Set bar in between shoulder blades, slightly lower than you would for a squat
- Feel stretch in hamstrings as you go down and go into full hip extension when you come up
- Rack and unrack with both feet planted and hips under bar
Exercise 3/3
10 DB Heel Raise
Tips:
- Grab a heavy dumbbell
- Support yourself with the opposite side of the body
- Go high all the way up to the toes and come back down
- 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 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Landmine SL RDL - Use Straps
Tips:
- Opposite limb holds the bar than leg you are loading
- Hips stay square
- If landmine attachment not available, set bar up in the corner of a room
- May use straps (resistance band) to increase resistance without losing grip strength
Exercise 2/3
12 Leg Curls
Tips:
- Make sure legs are stabilized above the knee and not on the patella (see video)
- Hips curled under and arms are pushing away from attachment
- Curl feet towards butt
Exercise 3/3
25 Weighted Supine Crunch
Tips:
- Arms shoot straight up and remain protracted throughout the movement
- Shoulder blades do not touch ground
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 3 Exercises / 4 Laps of Pogo Jumps, 3 Laps of Prone Upper Back Extensions, and 2 Laps of Supine Leg Sweeps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
0:45 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 45 seconds
Exercise 2/3
12 Prone Upper Back Extensions
Tips:
- Curl hips under to turn on glutes and core
- Hands behind head and upper body lifts up and down
Exercise 3/3
10 Supine Leg Sweeps
Tips:
- Keep leg close to ground while swinging, bringing toes towards fingers
- May rotate head towards moving leg if you wish