Equipment Required
Bench
Dumbbells
Booty Bands
Plate
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.
Exercise 1/3
8 FFE Linear Lunge to Stabilization
Tips:
- When standing, push the heel into the floor and engage the core
- Perform 8 reps per side
Exercise 2/3
8 Box Linear Stepdowns
Tips:
- Try to reach the heel to the floor
- Hold dumbbell or kettlebell close to the body, not allowing shoulders to round forward and keeping core tight
- Perform 8 reps per side
Exercise 3/3
8 Modified Forearm Plank w/ Hip Extensions
Tips:
- Push forearms into the floor and curl hips under
- Maintain this position as you lift each leg. This movement is more about teaching stability than getting a large range of motion.
- 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 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Leg Counterbalance Squat to OH Press
Tips:
- Try to touch just the knee down instead of the entire leg
- Find a strong stable position as you stand
- Perform 8 reps per side
GIF Unavailable
Exercise 2/3
8 Birddog to Awkward Dog
Tips:
- Push away from floor with palm
- Feel the abductors engage as you go into awkward dog
- Perform 8 reps per side
Exercise 3/3
12 Wall Warrior 3 w/ Swing
Tips:
- Actively push heel into the wall
- Keep spine nice and long, not allowing shoulders to round forward
- Pass dumbbell to each hand = 1 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.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
GIF Unavailable
Exercise 1/3
5 Single Leg Squat Touchdowns
Tips:
- Reach center, up, touch one dumbbell, up, touch the other, up = 1 rep
- Perform 5 reps per side
Exercise 2/3
10 Modified Side Plank w/ Hip Abduction
Tips:
- Curl hips under and feel those abductors engage as you lift the leg
- Push forearm into the floor
- Perform 10 reps per side
Exercise 3/3
20 Banana Rockers
Tips:
- Keep arms extended long and by ears, keeping neck long as well
- Perform 20 reps
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.