Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 – 6 in succession three times.

  • Last perform Step 7 in succession three times.

STEP 1

Squat

  • Dig your heels in, push your butt back, keep your chest up and shoulders rolled back. Knees do not go past your toes.

STEP 2

Pulse Squat

  • Dig your heels in, push your butt back, keep your chest lifted and stay low.

STEP 3

Plie Squat

  • Toes are pointed out and knees follow the same angles as the toes. Chest lifted and shoulders back.

STEP 4

Plie Squat Pulsing

  • Dig your heels in, point your toes out, knees follow toes, keep your chest up and pulse twice.

STEP 5

Side Travel

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

STEP 6

Hydrant

  • Band just above the knees. On hands and knees, drive knee out to the side.

STEP 7

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.


<< Previous
Next WOD >>

Exercise Disclaimer

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.