Equipment Required
Dumbbells
Booty Bands
Bench
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 1/2
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 25 reps per side
Exercise 2/2
10 Sidelying Thoracic Clock
Tips:
- Bring top leg to a 90 degree position
- Rotate arm in a circle, slowing down at any areas that feel tight
- Don't force it, but gently aim for more mobility as you continue to perform the reps and get warmer
- 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
12 Bulgarians
Tips:
- The less foot on the bench, the greater the challenge
- Don't allow shoulders to droop forward
- Focus on achieving a good range of motion with each rep, pushing through the heel to come up
- Perform 12 reps per leg
Exercise 2/3
10 Alternating Lateral Lunge
Tips:
- Drive hips back and aim to get thigh parallel to the floor
- Perform 10 reps per side
Exercise 3/3
8 Modified Forearm Plank w/ Hip Extension
Tips:
- Push away from floor with forearms and curl hips under
- This movement is more about stability than achieving a large range of motion, teaching your body how to hold the proper position and activate the glutes even when you're walking!
- Perform 8 reps per leg
60-Second Rest
- Begin the timer to start your 60-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 Single Leg Camporini Deadlift
Tips:
- Front leg is mainly for stability
- Drive hips back as you hinge
- Perform 8 reps per side
Exercise 2/3
10 Band Modified Forearm Side Plank w/ Hip Abduction
Tips:
- Push forearm into the floor and curl hips under
- Push through the outside of the knee and feel both abductors working as you lift
- Perform 10 reps per side
GIF Unavailable
Exercise 3/3
Wall Warrior 3 Pose (0:30)
Tips:
- Actively push foot into the wall and reach arms forward
- Hold for 30 seconds per side
60-Second Rest
- Begin the timer to start your 60-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
12 Dead Squats
Tips:
- Feel the abductors engage with every rep
- Perform 8 reps per side
Exercise 2/3
10 Single Leg Reverse Table Top
Tips:
- Drive knee forward as you lift the hips to activate the hamstrings and glutes
- Perform 10 reps per leg
Exercise 3/3
8 Bear Alternates
Tips:
- Push away from floor with palms and curl hips under
- Perform 8 reps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.