Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Circuit 1
Circuit 2
Circuit 3
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Exercise 1/1
5 Max Height Jumps - Singles
Tips:
- Jump as high as you can with best effort on every jump
- Reset yourself after every rep
- Hands and hips always follow one another
- Be sure heels contact the ground when you land
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/1
5 Power A Skips
Tips:
- Aim for max height with each skip
- As second foot comes down, you're already preparing for the next skip
- Perform 5 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
5 DB or Barbell Reverse Lunge 70% 1:3:1
Tips:
- Load to 70% of your max capacity
- Hold for 3 seconds in lunge with every rep
- Perform 5 reps per side
- You can perform all on one leg first and then switch or alternate legs with each rep
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
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Exercise 1/2
GH ISO Hold (0:20)
Tips:
- Keep hips in full hip extension (i.e. avoid bending at the hips)
- Find a position you're comfortable to hold for 20 seconds
Exercise 2/2
Spanish Squat ISO Hold (0:30)
Tips:
- You will want a heavy resistance for this
- Goal is to sit back to where thighs are parallel to the ground, making a 90-degree angle
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Watch Tutorial Video
Exercise 1/2
CB Lateral Box Step Down ISO Hold (0:20)
Tips:
- Use a weight to counterbalance
- Keep torso mostly vertical
- Foot hovers off of floor a few inches
- Hold for 20 seconds per side
Exercise 2/2
All Four Belly-Lift (0:30)
Tips:
- Looks exactly like cat pose, but the purpose is slightly different
- Tuck hips under and push away from the floor, making sure there is space between shoulder blades
- Don't round spine on purpose, but rather let the reach take care of the rounding
- Brace core and hold for 30 seconds
- If you're not feeling the core, shift forward a few inches
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/3
Banana ISO Hold (0:30)
Tips:
- Keep arms by ears and neck long
- Reach arms and legs reaching the whole time, "sending energy" out of fingertips and toes and squeezing feet together
- Hold for 30 seconds
- See tutorial video for modifications
- May omit this exercise for 4th lap
Exercise 2/3
10 Assisted Flexion Rolls
Tips:
- Keep elbows connected to knees and hands on forehead
- Goal is to use as little momentum as possible on the roll up so the core is required to get all the way back up
Exercise 3/3
8 Supine Leg Sweeps
Tips:
- Allow legs to swing independently of upper body
- As you swing to each side, pause and allow abs to pull the leg 1-2 inches higher
- Perform 8 reps per leg
Exercise 1/1
Modified Pigeon (1:00)
Tips:
- Hold for 1 minute per side
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.