Equipment Required
Workout Breakdown
Circuit 3
Conditioning
Start Your Workout
Warm Up
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Heavy Band Monster Walk
Tips:
- Stay upright with knees slightly bent
- Keep hips curled under
- 10 reps per leg
Exercise 2/3
10 Copenhagen Lift Offs
Tips:
- 10 reps per leg
- The more leg that is on the box, the easier the movement will be.
- Guage your difficulty based on how well you can hold form
- Keep hips tucked under
Exercise 3/3
5 Barbell RDLs
Tips:
- You can start with a moderate weight and increase from there
- Lower down, finding glutes, and push through heels to come up to full hip extension
- Keep core braced throughout the movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 5 Laps for RDL, 3 Laps for Bounds
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Barbell Band RDLs (Use Straps) ~50%
Tips:
- Use straps to increase the resistance without losing grip strength
- Lower down, finding glutes, and come up through heels to full hip extension
- Keep core braced throughout the movement
Exercise 2/2
3 Double Bounds
Tips:
- 2 bounds per rep
- Aim for distance. Go as far as you can with each rep.
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 DB SL Squat
Tips:
- Go heavy for this movement
- Hips curled under and push through heel to come up
- 6 reps per leg
Exercise 2/3
8 Band Resisted Lateral Bounds, Continuous
Tips:
- If you have a partner for this or a sled, you will want to do the 8 reps continuously. Otherwise, you'll have to step back each time.
- Stay low and try to bound as far as you can
- Push away from floor with lateral portion of your foot
Exercise 3/3
2 Five-Yard Lateral Shuffle
Tips:
- 10 seconds per rep with 20 second recovery between reps
- Stay low and go for speed
- Aim to cover a lot of ground with each shuffle
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
1 Over Over Back Back
Tips:
- 7 seconds each with 14 second recovery between legs
- Stay on your toes and go for speed
Exercise 2/2
2 Icky Shuffle in Place
Tips:
- 7 seconds per rep with 14 second recovery between reps
- Start small to get the mechanics, but your goal is speed
- Starting with "outside" foot, it's 3 steps each side
- Stay low and use the arms
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
0:20 Foam Roll SL Hip Extension ISO Hold
Tips:
- The farther out the foam roller is, the more difficult the movement will be
- Curl hips under and press up to full hip extension
- 20 seconds per leg
Exercise 2/2
2 Butt Kickers in Place
Tips:
- 10 seconds per rep with 20 second recovery between reps
- Aim for speed
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
0:30 Wall Forearm Plank
Tips:
- Push heels into the wall the entire time
- Forearms push away from the floor and hips stay curled under
Exercise 2/2
0:30 SL Pogo Jumps
Tips:
- 30 seconds per leg
- Keep tension in core throughout entire movement
- Keep foot dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
