Equipment Required
Workout Breakdown
Circuit 1
Circuit 2
Conditioning
Start Your Workout
Warm Up
- 2 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Barbell Front Squats
Tips:
- Pick a moderate weight
- You can either cross arms to pick weight up or, if you have the wrist mobility, you can use the hold shown in the GIF
- Bring shoulder blades and delts right in middle of the bar
- Elbows stay in and up the entire time, especially at the depth of squat
- Rack and unrack with both feet planted
Exercise 2/2
10 Goblet Squat Shifts
Tips:
- Pick a moderate weight
- Elbows in and keep weight close to body
- Stay strong in ankles, inner thighs, and core throughout the movement
- Start small and can increase range of motion
- 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
- 1 Exercise / 5 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
3 Barbell Back Squats 1:3:1
Tips:
- Plant both feet when you rack and unrack
- Take 1 second to find deepest squats, 3 seconds to hold, and 1 second to come back up
- Stay strong throughout the squat all the way from the ankles up
- Work at about 85% of your max
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 1 Exercise / 5 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
3 Barbell RDLs 1:3:1 (Use Straps)
Tips:
- 1 second to lower, 3 second hold, 1 second to come up
- Use straps if needed so you can go heavy and maintain grip strength
- Use offset grip to allow you to lift more weight
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
10 GH Raises
Tips:
- Keep hips curled under
- Two options for this move: You may do what's outlined in the video or the GIF
- Alternate setup outlined in video if you don't have glute hamstring attachment on your rack
Exercise 2/4
15 Leg Extensions
Tips:
- Pad should rest on top of ankle
- Curl hips under and turn core on
- Choose a weight that is challenging, but where you can still maintain form (no arching of back)
Exercise 3/4
0:20 Band Forearm Side Plank w/ Hip Abduction
Tips:
- Involve your entire body in the movement, from ankles to head
- Push away from floor with forearm
- Find bottom glute by pushing away from floor and top glute by separating legs with band
- Hold for 20 seconds
Exercise 4/4
0:20 Weighted Copenhagen ISO Hold
Tips:
- Grab a 5-10lb plate or heavier
- Push away from floor with forearm
- Push into box with the foot
- Hold for 20 seconds
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.
Exercise 1/2
10 Modified Forearm Plank w/ Alternating Hip Extension
Tips:
- Elbows stay in, protract and push away from floor with forearms
- Hips stay curled under
- The less you lift, the harder the movement will be
- 10 reps per leg
Exercise 2/2
12 Supine Pelvic Rotations
Tips:
- Put a yoga block between knees
- Straight line from hip to knee and knee to ankle
- Curl hips under and bring arms into field goal
- Rotate from side to side
- 12 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 1 Exercise / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/1
0:45 Pogo Jumps
Tips:
- Keep tension in core throughout entire movement
- Keep feet dorsal flexed and imagine you're jumping on a trampoline
- Think "up, up, up!"
- Perform for 45 seconds
- 1:00 rest between sets