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
20 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 Heidens
Tips:
- Goal is jump as far laterally as you can with each rep
- Perform 6 reps per side
Exercise 2/2
8 Copenhagen Lift Offs
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
DB or Barbell RDLs
Tips:
- First 2 laps will be at 70-75% max weight with 5 reps each
- Last 6 laps will be at 80-85% max weight with 3 sets each
- 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.
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Exercise 1/2
10 DB Camporini DeadLift
Tips:
- Weight is about 80% on back leg and 20% on front leg
- Grab dumbbell with same side of forward leg, but hold it over opposite side (being careful not to rotate shoulders)
- You can keep front leg straight or bend it slightly
- Go light for this movement
- Perform 10 reps per leg
Exercise 2/2
8 Weighted SideKick Lateral Side Bends
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.
Watch Tutorial Video
Exercise 1/3
8 Supported SL T-Balance w/ Heel Raise
Tips:
- Use a wall or bench to support
- Go into warrior 3 and perform 8 heel raises once you come up (tutorial video omits the heel raises)
Exercise 2/3
8 Wall Supported Hip Airplane
Tips:
- Try to get upper body into a T-position, parallel to the ground
- Open and close hips for 8 reps per side
Exercise 3/3
10 Foam Roll Hip Extension March
Tips:
- Place toes on foam roll and lift hips
- March with 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 1/4
5 Respiratory Crunch
Tips:
- Keep knees at 90-degree angle
- May place palms upright on knees and reach forward, protracting the shoulders the entire time
- Exhale Up, Hold Two Breaths, Inhale Down
Exercise 2/4
Bear ISO Hold (0:30)
Tips:
- Push away from floor with palms
- Keep hips tucked under
Exercise 3/4
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 "cat"
- 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 4/4
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.