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A. Worlds Greatest Stretch x 5 reps each side
1. Step forward with your left leg, and lower your body into a lunge, to start. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor, not touching.
2. Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
3. Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin. Repeat for the right leg. That’s 1 rep.
B. Single-leg Glute Bridge x 10 reps each side
1. Lie on your back with your hands by your sides, knees bent, and feet flat on the floor directly under your knees, to start.
2. Engage your abs and glutes as you drive through your heels to raise your hips up to create a straight line from knees to shoulders. Slowly raise and extend one leg while keeping your pelvis level.
3. Pause briefly, then return to the starting position with knees bent. That’s 1 rep. Complete all reps on one side, then repeat on the opposite leg.
C. 2-Way Leg Swings x 10 reps each side
1. Stand tall with feet hip-width apart and hands on your hips (or gripping the back of a chair with one hand for balance), to start.
2. Extend one leg straight off the ground. Swing it forward then backward in a controlled, pendulum-like fashion. That’s 1 rep. Complete all reps on one side, then repeat on the opposite leg.
D. Sumo Squat to Touchdown x 10 reps each side
1. Stand with feet wider than shoulder-width apart, toes pointed out, to start. Lower your body until your thighs are parallel to the floor.
2. Keep your chest lifted and eyes forward. Don’t lean forward or let your knees come out over your toes. Reach your left hand to the floor, then return to starting position. Repeat with the other arm. That’s 1 rep.
1. Medicine Ball Slam
4 sets x 5 reps (45 seconds rest)
Stand with feet shoulder-width apart, knees slightly bent, hands holding a medicine ball at chest level, to start. Inhale and rise up on your toes as you extend your arms overhead. Exhale as you throw the ball down into the ground with as much force as possible. If possible, catch the ball as it bounces off the floor. If there’s no bounce at all, keep your abs engaged and pick the ball off the floor. Return to starting position. That’s 1 rep. Repeat.
2. Jump Squat
5 sets x 5 reps (60 seconds rest)
Stand with feet shoulder-width apart and arms extended by your sides, to start. Keeping your torso upright, inhale as you squat down until your thighs are parallel to the ground, raising your arms horizontally in front of you. Exhale as you drive through your feet and jump as high as possible, throwing your arms down for momentum. Land softly to absorb the impact, then return to starting position. That’s 1 rep. Repeat.
3A. Reverse Lunge to Knee Drive
4 sets x 8 reps (no rest)
Stand with feet hip-width apart and arms extended by your sides, to start. Take a big step back with your left leg, then lower down into a reverse lunge, bending both knees to 90 degrees. Push through your front foot to return to standing, but instead of stopping at the starting position, drive your knee up in front of your midline until it’s even with your hip. Return to the starting position and repeat on the opposite leg. That’s 1 rep. Repeat. *Go right into side plank with bottoms-up kettlebell hold after 8 reps*
Note: To intensify the challenge, add weight (pictured). Hold a kettlebell or dumbbell in the arm that’s opposite the working leg to create a counterbalance.
3B. Side Plank with Bottoms-up Kettlebell Hold
4 sets x 30-second hold (90 seconds rest)
Note: Picture illustrates side plank without weight
Begin in a side plank position with left elbow directly underneath left shoulder, legs extended straight, and feet stacked, to start. Hold a kettlebell in your right hand in the bottom-up position (grasp the handle). Fully extend your right arm so the kettlebell is pointing toward the ceiling. Push through your forearm to lift your body off the floor and hold the plank while maintaining neutral alignment of the spine. Engage your core and glutes to prevent any swaying and rotation of the torso. Focus on keeping your body and top arm still throughout. Hold for 30 seconds, then repeat on the other side. That’s 1 rep. Repeat. *After 30-second hold on both sides, rest 90 seconds, then go back to reverse lunge to knee drive*
4A. Single-leg Glute Bridge
3 sets x 10 reps (no rest)
4B. Kettlebell Overhead Carry
3 sets x 50 meters (60 seconds rest)
Stand with feet shoulder-width apart, holding two kettlebells at your sides to start. Clean the kettlebells to your shoulders, then press them directly overhead and lock out your elbows. Keeping your core tight and shoulders down and away from your ears, walk 50 meters, maintaining an even pace. Repeat. *After 50 meters, rest for 60 seconds, then go back to single-leg glute bridge*
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