Equipment Required
Yoga Mat
Resistance Bands
Yoga Blocks
Workout Breakdown
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Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
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 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
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
10 Banded RDLs
Tips:
- Drive hips back as you lower
- Keep core engaged and shoulders down
Exercise 2/3
5 Knees Elevated Child's Pose to Pushup
Tips:
- You may use blocks for the hands if needed
- Keep hips tucked under during your push up
Exercise 3/3
8 Down Dog March
Tips:
- Aim for heels to touch the ground if possible. It provides more stability.
- Keep core engaged and start slow. Your body will learn with each rep.
- Perform 8 reps per side
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
6 Lateral Lunge to Reverse Lunge
Tips:
- Drive hips back on lateral lunge and then tuck under for reverse lunge
- Keep the mind-muscle connection of finding glutes by pushing through the heel to come up and finding lateral (outside) portion of foot on lateral lunge.
- Perform 6 reps per side
Exercise 2/3
8 Plank w/ Shoulder Taps
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Perform 8 reps per arm
Exercise 3/3
12 Banded Seated Rows
Tips:
- Maintain great posture entire time
- Focus on engaging the back muscles as you row
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
6 Supine Hip Bridge w/ Reach
Tips:
- Push through the heel to keep hips up throughout the movement
- They will likely want to drop when the leg goes out, so really focus here
- You can start small and work your range of motion up
- Perform 6 reps per leg
Exercise 2/3
6 Tall Side Plank Rotations
Tips:
- Keep hips tucked under
- Push away from floor with palms
- 6 reps per side
Exercise 3/3
6 Side Lying Hip CARS
Tips:
- Focus on getting a full range of motion with each rep. Take your time.
- 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
