Equipment Required
Yoga Mat
Dumbbells
Resistance Band
Foam Roller
Box (or Bench)
Workout Breakdown
Circuit 4
Start Your Workout
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Heel Elevated Goblet Squat Dynamic/Pulse (20)
Tips:
- Keep core engaged
- Elevate heels slightly using small plates, books, or small dumbbells
- Push through the heels to come up
- Perform 8 reps, then pulse for 20 reps
Exercise 2/2
8 Foam Roll SL Curls Dynamic/ISO (0:10)
Tips:
- Keep hips lifted as you roll from the toe to the heel
- Perform 8 reps then hold for 10 seconds. Switch legs.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Walking Lunge
Tips:
- Keep back hip tucked under throughout movement
- 8 reps per leg
Exercise 2/2
10 Modified Forearm Plank w/ Alternating Hip Extension
Tips:
- Push away from the floor with forearms
- Tuck hips under
- Perform 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 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Box Lateral Step Downs
Tips:
- Core stays engaged throughout!
- Push through the heel to step up
- If the box is low enough, aim to touch the heel to the floor with each rep
- Perform 6 reps per leg
Exercise 2/3
15 Elevated Single Leg Heel Raise
Tips:
- Take your time and aim to go through a full range of motion, allowing the heel to drop and feel the stretch in the calf
Exercise 3/3
Band-Resisted Single Leg Stance (0:20)
Tips:
- Stand tall and keep the standing leg strong
- Hold for 20 seconds per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Supine TKE 1:5:1
Tips:
- As you extend the leg, think of reaching the heel to the ceiling and lengthening the back of the knee
- Hold for 5 seconds, then release and repeat
- Perform 5 reps per leg
Exercise 2/2
8 Supine Leg Sweeps
Tips:
- Aim for a greater range of motion with each rep
- Perform 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.