Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 3
Start Your Workout
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Exercise 1/1
20yd Bounds
Tips:
- Rest 1 minute between sets
- Goal is distance, not height
- Check to ensure your surface is not slippery first
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Exercise 1/2
10 Single Leg Skiers
Tips:
- Stay on ball of foot
- Perform 10 reps per leg
Exercise 2/2
10 Single Leg Ali Shuffle
Tips:
- Stay on ball of foot
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
5 Barbell Banded RDLs
Tips:
- LIGHT and FAST - 50% of max weight
- Keep same knee angle as when you start and shoot hips towards back wall
- To stand, drive hips back towards the heels
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/2
8 Single Leg T-Balance w/ KB Drop
Tips:
- The goal is to activate the hamstrings and glutes to stop the motion and maintain stability
- 8 reps per leg
Exercise 2/2
10 Foam Roll Single Leg Hip Extension
Tips:
- Ball of foot is on foam roller
- Perform 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
10 Barefoot Spread Toes 1:10:1
Tips:
- Spread toes as much as possible and hold for 10 seconds
- Perform 10 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/5
8 Wall Bug
Tips:
- Keep arms at 90-degree angle pushing into the wall
- For a greater challenge, curl the hips slightly
- Perform 8 reps per leg
Exercise 2/5
10 Leg Lowers - No Wall
Tips:
- Arms stay in field goal
- Pretend someone is resisting your legs behind the ankles
Exercise 3/5
All Four Respiratory Cat Cow (1:00)
Tips:
- Exhale brings you into a "cat" (all air going out of your body), inhale brings you into a "cow"
- Breath out through the mouth and in through the nose
- Goal is to do as few reps as possible in 1:00, so slow breaths where you get all of the air out of the body
Exercise 4/5
8 Supine Leg Sweep
Tips:
- Perform 8 reps per leg
Exercise 5/5
Pigeon Pose (2:00)
Tips:
- Hold for 2 minutes 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.
