Equipment: weighted objects, optional elevated surface
Format: Complete each set for 3 rounds for time/reps.

Set 1:

Squat Thrusts (0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Jump your feet up to your hands and drive through the heels to come back to standing, using your momentum to immediately power you up into a jump.
• Repeat this sequence for the allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by coming up from a body squat rather than taking a jump.

Sumo Squat (8-12)

• Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees actively tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for your max reps.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

Set 2:

Skater Lunges (0:45)

• Begin standing tall with your core braced and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends (your right knee will line up behind your left heel).
• Bend both knees to lower down into your lunge position, ensuring that your chest remains upright and your front knee does not shoot out over your toe.
• Drive through your front heel and laterally hop to the other side to softly land on the ball of your right foot and repeat the curtsy on the other leg. Alternate back and forth for the allotted time.
• MOD: Take the jump out of the move and make it low impact by alternating curtsy lunges or reverse lunges.

Single Leg Hip Thrusts (8-12 each side)

• Sit yourself on the mat in front of your elevated surface and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing at the top.
• In this position, transfer the weighted object over to your right hip crease and extend your left leg out and off of the mat.
• Drop your hips back down toward the mat with control and repeat the sequence for your max reps while keeping your left leg lifted and hips level with one another.
• Switch sides and repeat sequence for your max reps.
• MOD: Keep both feet planted for the duration of this exercise and/or perform this sequence without weighted objects.

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Set 3:

Lunge Squat Lunge (6-10)

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand.
• Step your right foot behind you, bending both knees into a reverse lunge, maintaining hip distance feet, and upright posture.
• Drive through your front foot to come back up to standing and step your right foot back to meet your left at hip distance.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and repeat the reverse lunge with your left foot.
• Repeat this sequence for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Calf Raises (10-15)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.