Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
Start Your Workout
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Exercise 1/1
10 Bounds
Tips:
- Rest 10 seconds between each rep
- Goal is distance, not height
- Check to ensure your surface is not slippery first
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Exercise 1/2
6 Lateral Bounds
Tips:
- Perform 6 per direction
- Perform all reps for one direction at a time
Exercise 2/2
Copenhagen ISO Hold (0:20)
Tips:
- The more leg that is on the bench, the easier this movement will be
- Goal is to keep entire body facing forward
- May omit this exercise for fourth lap
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
5 DB or Barbell RDLs 70% 1:3:1
Tips:
- Keep same knee angle as when you start and shoot hips towards back wall
- To stand, drive hips back towards the heels
- Use 70% of max weight
- Hold RDL for 3 seconds at bottom of each rep
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 1/2
DB or Barbell Step Back SL RDL ISO (0:10)
Tips:
- Keep knee relatively straight (see tutorial)
- Back toe touches ground
- Hold for 10 seconds per side
Exercise 2/2
Sidekick ISO Hold (0:20)
Tips:
- Foot is right under hip
- May turn out foot if needed
- Try to bring shoulders down to level of hips
- Hold for 20 seconds
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 1/3
8 Supported Floating Heel SL T-Balance
Tips:
- Use a wall or bench to support
- Goal is to keep front knee relatively straight
Exercise 2/3
Wall Single Leg T-Balance w/ KB Reach (0:30)
Tips:
- Back foot can be close to ground or lifted, but press foot into the wall the entire time
- Take kettlebell across body to front shin
Exercise 3/3
15 Physioball Hip Extension
Tips:
- Use primarily the hips, not back, to lift off the floor
- Perform an extra lap of this exercise after completing all 3 laps of circuit 5
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/3
Supine 90/90 Crunch ISO Hold (0:45)
Tips:
- Keep knees at 90-degree angle
- May place palms upright on knees and reach forward, protracting the shoulders the entire time
- Hold for 45 seconds
Exercise 2/3
12 Band Banana ISO Hold w/ March
Tips:
- Keep arms by ears
- Perform 12 reps per leg
Exercise 3/3
Birddog ISO Hold (0:20)
Tips:
- Back leg reaches low to floor, not lifting above pelvis so we avoid arching the back
- If lacking range of motion in shoulder, you can bring front arm out to the diagonal (see tutorial)
- Hold for 20 seconds per side
Exercise 1/1
20 Shinbox
Tips:
- Perform 20 per side
- Do this exercise last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
