Equipment Required
Yoga Mat
Loop Booty Band
Yoga Block
Workout Breakdown
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Warm Up
Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
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 2/4
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/4
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 reps per side
Exercise 4/4
12 Glute Bridges
Tips:
- Push heels into the floor as you curl the hips under and lift them off the ground
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
12 Heels Elevated Band Squats
Tips:
- You can roll up part of your yoga mat and use this to elevate your heels
- Push through heels to come up
- Don't allow upper body to hunch forward as you squat
Exercise 2/4
Heels Elevated Band Squat ISO Hold (0:30)
Tips:
- Brace core as you hold the squat
- Keep shoulders down and don't hunch forward
- Maintain your weight in the heels
- Hold for 30 seconds
Exercise 3/4
10 Band Lateral Squat Walk
Tips:
- Aim for depth and lean forward slightly to access the glutes
- Perform 10 reps per side
Exercise 4/4
Forearm Side Plank w/ Block Squeeze (0:30)
Tips:
- Push away from the floor with forearm and keep hips lifted (don't allow sagging)
- Maintain pressure on the block the whole time, activating the adductors
- Hold for 30 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Lateral Lunge to Curtsy Lunge
Tips:
- Drive hips back with every lateral lunge and push through lateral (outside) portion of foot to come up
- On curtsy lunge, the more you cross, the more you will activate the side glutes
- Lateral to curtsy = 1 rep
- Perform 8 reps per side
Exercise 2/4
Sumo Squat ISO Hold (0:30)
Tips:
- Actively press knees out over toes the entire time
- Drop hips straight down, not back
- Hold for 30 seconds
Exercise 3/4
12 Sumo Squat w/ Heel Raise
Tips:
- Keep knees out over toes and hips straight down
- Lift heels high with each rep, keeping ankles strong and straight and not allowing them to lose alignment
Exercise 4/4
10 Supine Reverse Crunch to Hip Bridge
Tips:
- Start small and increase range of motion
- With every glute bridge, tuck the hips under and come to full hip extension
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Alternating Lunge to Chair Pose
Tips:
- Keep your chair pose nice and low the entire time, bracing the core and driving hips back
- Perform 8 reps per leg
Exercise 2/2
6 All Four Hip CARS
Tips:
- Aim for full range of motion with every rep
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
