Equipment Required
Yoga Mat
Resistance Bands
Yoga Block
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
8 Banded Single Leg RDLs
Tips:
- Aim for full range of motion (hit the "T" position)
- Keep lifted leg parallel
- Find glutes by standing through the heel. Use mind-muscle connection.
- Keep core engaged and shoulders down
- Perform 8 reps per leg
Exercise 2/3
8 Floor to Chatty
Tips:
- Keep hips tucked under
- Push away from floor with palms and keep shoulders down
Exercise 3/3
6 All Four Hip CARS
Tips:
- Aim for full range of motion without arching back
- Keep core engaged
- Perform 6 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
10 Lateral Lunge Pulse
Tips:
- Drive hips back on lateral lunge
- Keep the mind-muscle connection of finding glutes by finding lateral (outside) portion of foot and heel to pulse upwards
- Perform 10 pulses per side
Exercise 2/3
10 Bear Crawl
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Perform 10 reps per side (20 "steps")
Exercise 3/3
8 Wall Leg Lowers
Tips:
- Keep back flat on the floor
- The lower the legs go, the harder it will be.
- Keep pushing hands into wall throughout the movement
- You may use squeeze a yoga block in between feet to help with correct engagement
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 Squat - Lateral Lunge Left - Squat - Lateral Lunge Right
Tips:
- Focus on depth and full range of motion
- Find the glutes by standing through the heels and, on lateral lunges, pushing away with the lateral (outside) portion of the foot
- Perform 6 reps per side
Exercise 2/3
8 Forearm Side Plank w/ Reach Under
Tips:
- Keep hips tucked under
- Push away from floor with palms
- 8 reps per side
Exercise 3/3
8 Wall Bug Alternating
Tips:
- Keep back flat on the floor
- Keep pushing hands into the wall throughout the movement
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
