Equipment Required
Workout Breakdown
Warm Up
Conditioning
Start Your Workout
Warm Up
- 2 Exercises / 3 Laps (Inchworm is only 2 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Barbell RDLs
Tips:
- Use about 60% of your max as your warmup, increasing weight with each set
- You can use either overhand or underhand grip
- Bend knees, keep chest up, and lift
- Track bar up and down the quads
Tips:
- Use about 60% of your max as your warmup, increasing weight with each set
- You can use either overhand or underhand grip
- Bend knees, keep chest up, and lift
- Track bar up and down the quads
Exercise 2/2
6 Inchworm
Tips:
- If you lack flexibility, bend the knees to reach the floor and then again when walking hands back, feeling a posterior stretch
- Goal is to eventually keep legs straight when walking out and back
Tips:
- If you lack flexibility, bend the knees to reach the floor and then again when walking hands back, feeling a posterior stretch
- Goal is to eventually keep legs straight when walking out and back
30-Second Rest
- Begin timer to start rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
3 Barbell RDLs ~85%
Tips:
- Use offset grip, even with strap
- If you don't know your max, start with 60% of what you think your max is and build up from there
Exercise 2/4
4 Bounds
Tips:
- The 1:3:1 tempos have prepared you for this
- Think "load, explode"
- Arms go where glutes go
- Land with soft knees
Exercise 3/4
4 MB SL Keg Toss
Tips:
- Entire foot stays connected to floor throughout movement
- Push through heel to lift and release med ball
- Play around with weight, starting with a light med ball.
Exercise 4/4
4 Band Assisted Bounds
Tips:
- Use same mechanics as your bounds
- Land with soft knees
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
5 Val Slide Lateral Lunge ~85%
Tips:
- Keep all ten toes facing forward throughout movement
- Upper body may lean forward slightly to counterbalance
- Sit back into your glutes and push through the heel to come up
Exercise 2/4
5 Heidens
Tips:
- Start conservative and increase distance throughout reps
- Stay strong and locked in, landing firm and stable with soft knees
Exercise 3/4
8 DB Lateral Lunge Pulse
Tips:
- Step into 45 degree angle squat
- Push away from lateral portion of foot
- Keep torso neutral
- May use kettlebells or dumbbells
Exercise 4/4
5 Assisted Heiden
Tips:
- Attach a light powerband to your squat rack or another immobile object
- Use lateral portion of body to stop
- This exercise helps with athletic performance (e.g. needing to change directions quickly and often)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 Forearm Side Plank w/ Band Hip Abduction
Tips:
- Use a very light band
- Push away from floor with forearm
- Keep entire body locked in position, bottom foot pushing away from floor
Exercise 2/2
10 Forearm Side Plank Runner
Tips:
- You should feel your adductors turned on as top leg pushes away from the floor with inside of foot
- Push away from floor with forearm
- Elbow connects to knee with each rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 2 Exercises / 4 Laps (Weighted Supine Crunch is only 3 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
30 Weighted Supine Crunch
Tips:
- Choose a weight that allows you to perform movement with proper form and increase with each set (or keep the same and increase in the weeks to come)
- Protract scapula throughout the entire movement
- Don't collapse into shoulders
- Shoulder blades do not touch the ground
Exercise 2/2
1:00 Pogo Jumps
Tips:
- Keep tension in core throughout entire movement
- Keep feet dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
- Perform for 30 seconds