Equipment Required
Dumbbells
Booty Bands
Thick Plate or Book
Workout Breakdown
Start Your Workout
Follow Along
- Prefer to go at your own pace? Keep scrolling to use our GIF workout breakdown.
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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 FFE Reverse Lunge to Stabilization
Tips:
- Keep shoulders from hunching forward
- Back hip stays tucked under and knee almost touches floor as you lunge
- Perform 8 reps per side
Exercise 2/3
Wall Split Position ISO Hold (0:30)
Tips:
- Actively push heel into the wall and curl hip under
- Hold for 30 seconds per side
Exercise 3/3
8 Band Retro Walk
Tips:
- Lean into each hip with every rep, feeling the glutes stretch
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Box Lateral Step Downs
Tips:
- You can absolutely add dumbbells to this movement!
- Drive hips back, aiming to get thigh parallel to the floor
- Focus on engaging core as you stabilize
- Perform 8 reps per side
Exercise 2/3
8 Single Leg Camporini
Tips:
- You can elevate the back heel with a plate if you desire
- Feel the glute stretch with every rep
- Don't allow shoulder to droop forward or upper back to round
- Perform 8 reps per side
Exercise 3/3
8 Band Single Hinge w/ Hip Abduction
Tips:
- Keep spine long as you hinge forward
- Feel the abductors engage with each 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 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Heidens
Tips:
- Really leap as far as you can to each side!
- Perform 10 reps per leg
Exercise 2/3
10 Side Lying Band Hip Abduction Dynamic / ISO (0:10)
Tips:
- Push forearm into the floor and keep hips curled under
- Push against the band as you lift!
- Perform 10 reps then hold for 10 seconds at the top. Repeat other side.
Exercise 3/3
8 Side Plank Rotations
Tips:
- Focus on getting as much rotation as you can, not only in the upper body, but in the hips as well
- Perform 8 steps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.