Equipment Required
Dumbbells
Booty Bands
Plate
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.
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Exercise 1/3
12 Toes Elevated RDL
Tips:
- Use a plate or thick book to elevate the toes
- Don't allow shoulders to droop forward
- Drive hips back as you hinge forward. When hips can't go back any further, that's the end of your range of motion.
Exercise 2/3
12 Single Leg Hip Extension
Tips:
- Drive heel into the bench as you lift the hips
- The less of your foot on the bench, the more challenging it will be.
- Perform 12 reps per side
Exercise 3/3
12 Single Leg Banana
Tips:
- Keep arms reaching long and by ears
- Neck stays long as well and shoulders down
- Perform 12 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
Single Leg Hip Thrust ISO Hold (0:30)
Tips:
- Push through the heel to lift
- Keep actively trying to lift hips as you hold!
- Hold for 30 seconds per side
Exercise 2/3
12 Lateral Lunge w/ Reach
Tips:
- Drive hips back as you lunge to the side, trying to get thigh parallel to the floor
- Push through the outside of the foot to come back up
- You can absolutely add dumbbells to this movement!
- Perform 12 reps per side
Exercise 3/3
Extended Plank (0:30)
Tips:
- Keep hips curled under throughout. If you can't, you may have went too far for your current strength.
- Hold for 30 seconds
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 Banded Single Leg Hinge w/ Hip Abduction
Tips:
- Feel the abductors engage with every rep
- Perform 8 reps per side
Exercise 2/3
8 Hip Airplanes
Tips:
- Keep core engaged and lifted leg actively extended
- Focus on one spot on the floor to help with balance
- Perform 8 reps per leg
Exercise 3/3
12 Supine Pelvic Rotations
Tips:
- Aim to get a little more range of motion with every rep
- Perform 12 reps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.