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Exercises

Set 1: 3 rounds
Squats
Squats
45 seconds
Rest
Rest
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps
Transition
Transition
5 seconds
Crossover Lunge
Crossover Lunge
20 reps
Rest
Rest
30 seconds
High Glute Kickbacks
High Glute Kickbacks
20 reps
Rest
Rest
30 seconds

Set 2: 2 rounds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Transition
Transition
5 seconds
Superman Ball Lift
Superman Ball Lift
20 reps
Transition
Transition
5 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
20 reps
Transition
Transition
5 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
30 seconds
Squat Jumps
Squat Jumps
45 seconds
Rest
Rest
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Transition
Transition
5 seconds

Set 3: 3 rounds
Glute Circles
Glute Circles
1 minute
Transition
Transition
5 seconds
Floor Bridge
Floor Bridge
20 reps
Rest
Rest
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 reps
Rest
Rest
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
20 reps
Lying Left Leg Lifts
Lying Left Leg Lifts
20 reps
Transition
Transition
5 seconds
Bow Pose
Bow Pose
45 seconds


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