Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modification: drop the weight!

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-70+ lbs

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first -10lbs plates on each side
Intermediate: 15-45lb plates on each side of t...

Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells -10lb plates on each side
Intermediate: 15-35lb p...

Circuit: (50 seconds work / 20 second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ (opposite side)
- Twisting situps
- Hydrant to back kick
- “ (opposite side)