Workout Instructions 

  • Perform Steps 1 – 6 in succession three times.

STEP 1

20 – Squat Curtsy 

  • Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.

STEP 2

20 – Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum

STEP 3

20 – Stationary Pulse Lunge Each Side 

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 4

20 – Squat Lunge      

  • Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 5

20 – Side Travel 

  • Band goes below the calves, stepping to the side, leading with the heel.

STEP 6

20 – Hip Thrust Banded 

  • Dig your heels into the floor, drive your hips up, open knees at the top resisting the band, back in and then down.


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The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.