Equipment Required
Yoga Mat
Resistance Bands (Light/Medium)
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 4/5
8 Reverse Lunges w/ Rotation
Tips:
- Keep back hip tucked under
- Push through heel of front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Alternating Knee Hugs
Tips:
- Keep standing leg/glutes engaged to discourage wobbling
- Pull knee to chest
- 8 reps per side
Exercise 3/5
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 15 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Bodyweight Squat to SL Stabilization
Tips:
- Keep core engaged
- Push through the heels to come up
- Be strong on the single leg stabilization, activating every muscle and finding the glutes and hamstrings
- Perform 6 reps per leg
Exercise 2/3
Plank with Wide Hands (0:30)
Tips:
- Hips stay tucked under
- Brace your core and push away from the floor with the palms of your hands
- Keep shoulders down
- Hold for 30 seconds
Exercise 3/3
10 Banded Tall Kneeling Pullaparts
Tips:
- Keep hips tucked under and core engaged
- Shoulders stay down throughout movement
- Use a light to moderate resistance
- Perform 10 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Forward to Reverse Lunge
Tips:
- Keep back hip tucked under in each lunge position
- Push through the heel of the front foot to come up
- Forward to Reverse = 1 rep
- Perform 8 reps per side
Exercise 2/3
Wall Forearm Plank (0:30)
Tips:
- Push away from floor with forearms
- Keep hips tucked under
- Actively drive heels into the wall the entire time
- Hold for 30 seconds
Exercise 3/3
8 Banded Tall Kneeling Diagonal Pullaparts
Tips:
- Keep hips tucked under and core engaged
- Shoulders stay down throughout movement
- Use a light to moderate resistance
- Perform 8 reps per arm
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
12 Single Leg Hip Bridge
Tips:
- Tuck the hips as you lift them off the floor, pushing through the heel
- Push hips into full hip extension, then lower
- Perform 12 reps per leg
Exercise 2/3
3 Modified Pushup to Shoulder Tap
Tips:
- Keep hips tucked under
- Perform 3 reps per side
Exercise 3/3
6 Prone Swimmers
Tips:
- Aim to keep shoulders down throughout the movement
- Try to get as much range of motion as you can, actively reaching the entire time and keeping elbows lifted until hands come together
- Reaching up and to the back, then reverse = 1 rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.