Equipment Required
Yoga Mat
Dumbbells
Small Loop Band
Foam Roller
Bench
Workout Breakdown
Start Your Workout
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 DB RDLs - Dynamic/ISO (0:10)
Tips:
- Keep core engaged
- Perform 10 reps, then hold at the bottom position for 10 seconds
Exercise 2/2
8 Wall Alternating Leg Lowers
Tips:
- Actively push through the wall throughout
- Keep lower back pressed into the floor
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
Forearm Side Plank w/ Hip Abduction (0:20)
Tips:
- Hips tucked under
- As you lift leg, keep the knee forward and don't let the leg rotate outwards
- Hold for 20 seconds, then switch sides
Exercise 2/2
Copenhagen ISO Hold (0:20)
Tips:
- Push away from floor with forearm, hips tucked under
- The more of the leg on the bench, the easier the movement will be
- Hold for 20 seconds per side
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
10 Foam Roll SL Hip Extension (0:10)
Tips:
- Push through the toe
- Perform 10 reps, then hold at the top for 10 seconds
- Switch sides
Exercise 2/3
15 Band Banana March
Tips:
- Keep shoulders down and lower back pressed into the floor
- 15 reps per leg
Exercise 3/3
8 All Four Hip CARS
Tips:
- Take your time and as you move through the reps, challenge your range of motion
- 8 per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Pogo Jumps (0:30)
Tips:
- Think "up, up, up!" Light on your feet!
- Perform for 30 seconds
Exercise 2/3
8 KB Alternating Lateral Lunge
Tips:
- Push the hips back as you lunge, keeping the knee over the toes
Exercise 3/3
8 Supine Leg Sweeps
Tips:
- 8 per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.