Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 2 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Goblet Squats
Tips:
- Pick a moderate weight
- Keep elbows in, brace the core
- Load onto back of heels
- Keep adductors activated
Exercise 2/2
10 KB Lateral Lunge Shifts
Tips:
- Pick a moderate weight
- Shift and fall into hip, finding adductors and glute
- Stay low and shift
- Find lateral portion of foot (outside of foot) and let it drive you towards the hip
- 10 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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
0:30 DB Reverse Lunge ISO Hold - Use Straps
Tips:
- Use straps to go heavy without losing your grip strength
- During lunge, find the heel of the front foot and keep back hip tucked under
- Hold 30 seconds per leg
Exercise 2/3
10 Physioball Deadbug
Tips:
- Imagine a yoga block between your knees and ankles so hips are square
- Push knees towards arms, arms towards knees, and reach arms up
- Maintain this pressure throughout movement
- Lower back stays on ground
- 10 reps per leg
Exercise 3/3
0:20 Foam Roll SL Hip Extension ISO Hold
Tips:
- Start as if doing a hip bridge
- Place middle of foot on foam roller
- Go into full hip extension
- The further away the foam roller is from you, the more difficult movement will be
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 DB Box Lateral Step Downs Dynamic into 0:10 ISO Hold
Tips:
- The higher the surface, the more range of motion you will need = more difficult
- Drive heel towards ground and push through heel of planted foot to rise up
- Perform 8 reps and then hold for 10 seconds
Exercise 2/3
0:20 Forearm Side Plank Runner ISO Hold
Tips:
- Push away from floor with forearm and interior portion of foot
- Attempt to connect elbow to opposite knee
- Hold for 20 seconds
Exercise 3/3
8 DB Heel Raise Dynamic into 0:10 ISO Hold
Tips:
- May hold on to something for stability
- Lift heel high, going up onto ball of foot (first 2-3 toes mainly), and find glute
- Perform 8 reps per leg, holding for 10 seconds after 8th rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 DB Rack Supported SL RDL Dynamic into 0:10 ISO Hold (Use Straps)
Tips:
- You will want to go heavy (with good form) and if you're grip strength isn't there, use straps (or bands) to provide the extra resistance
- Focus on driving heel back and keep foot facing down
- Keep glute engaged
- Perform 8 reps per leg, holding for 10 seconds after 8th rep
Exercise 3/3
25 Supine Crunch
Tips:
- As shoulder blades lift off ground, think about bringing hips towards chest and chest towards hip
- Should feel deep core muscles
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 3 Exercises / 4 Laps for Pogo Jumps, 3 Laps for Prone Upper Back Extension ISO, and 2 laps for Supine Leg Sweeps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
0:30 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
Exercise 2/3
0:30 Prone Upper Back Extension ISO Hold
Tips:
- Extend upper back as far as you can
- Tuck hips under, squeezing glutes
- Hold and breathe for 30 seconds
Exercise 3/3
10 Supine Leg Sweeps
Tips:
- Keep leg close to ground while swinging, bringing toes towards fingers
- May rotate head towards moving leg if you wish
