Equipment Required
Resistance Bands
Bench
Workout Breakdown
Start Your Workout
Warm Up
- 5 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/5
8 Reverse Lunge w/ Overhead Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
Exercise 4/5
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
Exercise 5/5
12 Standing Spinal Waves
Tips:
- Tuck chin as you drop head straight down, then roll through the spine, creating as big of a "wave" as you can
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Squat to Press
Tips:
- You may elevate heels slightly if there are ankle mobility restrictions
- Push through heels to come up
- Control the arms when they are coming down
- Keep core engaged the entire time
Exercise 2/3
6 Copenhagen w/ Abduction & Adduction
Tips:
- The more leg on the bench, the easier this movement will be
- Push away from the floor with the forearm and keep hips tucked under
Exercise 3/3
0:30 Wall Forearm Plank
Tips:
- Push feet into the wall throughout movement
- Focus on hips tucked under and pushing away from the floor with forearms
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Lateral Lunge Pulse
Tips:
- Drive hips back as if you are sitting in a chair
- Weight through the heels to come up
- 10 pulses per leg
Exercise 2/3
8 Forearm Side Plank w/ Abduction
Tips:
- Push away from floor with forearm
- Hips tucked under
- Don't allow moving leg to rotate outwards
- 8 reps per leg
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Lower back remains on floor throughout movement
- Heels only slightly touch the floor, maintaining the core contraction throughout the movement
- 8 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
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg RDLs
Tips:
- Hips stay square throughout the movement
- Lower body parallel to the floor
- 8 reps per leg
Exercise 2/3
0:30 Wall T-Balance ISO Hold
Tips:
- Push foot into wall through the heel
- Find the heel with the standing leg, too
- Upper body is parallel to the floor
- Hold for 30 seconds per leg
Exercise 3/3
8 Forearm Side Plank Rotations
Tips:
- Try to keep hips from "sticking up" during this movement
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
