WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) RDL
(2/4) BENT OVER ROW
(3/4) BRIDGE DB PULL OVER
(4/4) BACK EXTENSION
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK
(3/4) SEATED FIGURE 4
(4/4) HAMSTRING STRETCH

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUATS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) SUITCASE SQUATS
(2/4) REVERSE LUNGE (R/L)
(3/4) CALF RAISES
(4/4) WIDE SQUAT / KNEE LIFT
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) CALF (R/L)
(4/4) HAMSTRINGS

WARM UP
(1/4) JACKS
(2/4) RUNNERS
(3/4) OVERHEAD REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) LATERAL WALKING SQUAT
(2/4) ALT KICKSTAND RDL
(3/4) STANDING HIP ABDUCTION
(4/4) GLUTE BRIDGE
COOL DOWN
(1/4) SIDE TO SIDE
(2/4) HIP FLEXOR
(3/4) FIGURE 4
(4/4) GROIN TO SHOULDER

WARM UP
(1/4) MARCHES
(2/4) HEEL DIGS
(3/4) AIR SQUATS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) SQUATS
(2/8) ALT REVERSE LUNGES
(3/8) CALF RAISES
(4/8) STEP TOUCH W/ REACH
(5/8) SIT TO STAND
(6/8) LATERAL SQUATS
(7/8) GLUTE KICKBACKS
(8/8) MARCH & CARRY
COOL DOWN
(1/4) QUAD STRETCH (R)
(2/4) Q...

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SUITCASE SQUAT
2.) SPLIT LEGGED LUNGE/LEG LIFT (R)
3.) SPLIT LEGGED LUNGE/LEG LIFT (L)
4.) STIFF LEGGED DEADLIFT
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED SQUATS
2.) SUMO DEADLIFTS
3.) WEIGHTED REVERSE LUNGES
4.) GLUTE BRIDGES
COOL DOWN:

EX1: DB SUMO DEADLIFT
EX2: SIDE TO SIDE FLOOR TOUCHERS
EX3: GOBLET SQUAT PULSE
EX4: ALT POWER LUNGES
EX5: FIGURE 8's

EX1: x10 CARRY SQUATS
EX2: x10 REVERSE LUNGE TO KICKS
EX3: x10 PUSH PRESS TO CHEST FLY
EX4: 1/2 R/L SEE-SAW LUNGES
EX5: X10 GLUTE BRIDGES

WARM UP & COOL DOWN PROVIDED

EX1: x8 REVERSE LUNGE
EX2: x10 GLUTE BRIDGE
EX3: STEP UP OR SQUATS
EX4: 20' R/L SIDE PLANK
EX5: GROIN + STS + JOGGERS

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) HI-LOW GOBLET SQUAT
2.) HALF/ WHOLE DEADLIFTS
3.) L RDL LIFTS
4.) R RDL LIFTS
5.) WIDE TO NARROW SQUATS

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) R/L LATERAL LUNGES
2.) DEADLIFTS
3.) R DEADLIFT BALANCER
4.) L DEADLIFT BALANCER
5.) PULSE SQUATS