Equipment: weighted objects, low elevated surface
Format: perform each circuit for 3 rounds for suggested time/reps

1x: Plank Hold to Side Body Crunches (1:00)

• Position yourself in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Utilizing your obliques, drive your right knee out and up to your right elbow.
• Switch sides and continue alternating for allotted time

Circuit 1:

Bridge Hold Single Arm Chest Press (8-12)

• Begin lying on your back with knees bent, feet firmly planted on the mat, braced core and lower back making gentle contact with the mat.
• With a weighted object in each hand, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• Continuing to hold the glute bridge position, extend your arms straight over your chest with palms facing your knees. This is your starting position.
• Draw your right elbow down in line with your shoulder with wrist over elbow as you bend your arm, lowering the weight with control. Press the weight back over your chest to return to the starting position.
• Repeat on the other side and continue alternating sides for your max reps.
• MOD: Remove the bridge hold and perform alternating chest presses with your knees bent and back on the mat.

Hollow Hold Skullcrushers (8-12)

• With a weighted object in each hand, begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Use your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
• Extend your arms up overhead, lower the weighted objects straight back to about a 45 degree angle: this is your starting position.
• Bend the elbows to about 90 degrees, lowering the weighted objects toward your head. Keep your elbows hugging in towards each other as you bend, not allowing them to open out to the side.
• Power through your triceps to straighten your arms and repeat for your max reps.
• MOD options: Bend your knees and keep them lightly touching the mat, or keep them hovered away from the mat.
• Alternatively, hold a bridge pose instead of a hollow hold for the duration of this exercise.

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Circuit 2:

Lateral Deficit Squat (8-12)

• Begin by holding a weighted object in both hands at your shoulders and standing on a low elevated surface.
• Maintaining a braced core, step your right foot down to the mat and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing and step your right foot back up to meet your left on the elevated surface.
• Repeat on this side for your max reps and switch sides.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only or perform a regular squat without the deficit.

Romanian Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
• Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for max rep range.

Scissors and Crossovers (0:30-1:00)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
• Alternate crossing one extended leg over the other for crossovers, then flutter kick your legs for the scissors, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
• Continue alternating moves for allotted time.
• MOD: Extend your arms alongside your body to reach towards your legs, place your hands on the mat beside your body, or place your hands behind your head for support, being mindful of not pulling on your neck.