Equipment Required
Resistance Band
Dumbbells
Booty Bands
Small Plate or Book
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.
GIF Unavailable
Exercise 1/3
8 Toes Elevated Single Leg RDL
Tips:
- Use plate or book to elevate the toes
- Core engagement will be key for balance here!
- Perform 8 reps per leg
Exercise 2/3
Wall T ISO Hold w/ Reach (0:30)
Tips:
- Actively push heel into the wall
- Keep knee facing the floor, not allowing the leg to rotate outwards
- Hold for 30 seconds per side
Exercise 3/3
8 Plank w/ Alternating Hip Extension
Tips:
- Push away from floor with palms and curl hips under
- This movement is more about stability than achieving a very large range of motion
- Feel the glutes engage with every rep
- 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.
GIF Unavailable
Exercise 1/3
8 HK to Warrior 3 w/ Arms OH
Tips:
- Keep arms reaching long by ears, shoulders down, and neck long
- Use core engagement to help with balance
- Avoid back leg rotating outwards in Warrior 3
- Perform 8 reps per side
Exercise 2/3
10 All Four Band Single Leg Hip Extension
Tips:
- Push away from floor with palms
- Lengthen the lifted leg all the way through the back of the knee and feel glutes engage
- Perform 10 reps per side
Exercise 3/3
8 Supine Pelvic Rotations
Tips:
- You can start small and increase range of motion with every rep
- Keep core engaged and movement controlled
- 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.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Band Single Leg RDL
Tips:
- Actively reach heel back as you lift the leg, avoiding the leg from rotating outwards
- Keep shoulders down and avoid them rolling forward
- Perform 8 reps per leg
Exercise 2/3
8 Warrior 3 w/ Knee to Calf
Tips:
- Focus on feeling the hips rotate with each rep
- Actively reach the arms forward and heel back at the top of the movement
- Perform 8 reps per side
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Actively push hands into the wall
- Press lower back into floor and ensure it doesn't lift during the movement. If it does, you can decrease range of motion slightly.
- Perform 8 steps per leg
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.