Power Jump Squat: These are fantastic for building speed and power! They really get those quadriceps burning. Start on your shins, and by using your upper body power up while bringing your feet up from under you, then do a jump squat. Try to do it in one fluid motion.
Straight Leg Deadlift (SL DL) going past the toes: going past the toes allows you to work more hamstring than glutes.
Single SL DL (with weight in front): The weight is in front to target shoulders (an isolated exercise), however, you can do these with no weight or with the weight by your legs like a traditional straight leg.
Split Lunge (aka Bulgarian Squat) with Bar Between Legs: Targets your lower glute muscles (the under booty).
Back Lunge (holding weight in front): Targets more glutes when you step back rather than forward. Holding the weight in front will challenge your balance
Kettlebell or Plate Swings: Targets quads. When you come up, literally squeeze your quads! This is a power movement. Switch arms after a certain amount of reps.
Back Squat: Form is everything. The bar should come up and down in a straight line. Do NOT lean forward.
5-5-5 Squats: These are KILLER. Its 5 full range, 5 top range, 5 bottom range 3X through for 1 set. Do not stop! its 45 movements total.
Front Squats (shoulder press is optional)
Thrusters On Ball
Single Leg Jump Squat (Pistol Squat Variation)
Warm up: 20 squats (just the 45 lb bar) 5X for 100 total
15, 12, 10, 8, 10, 12-15 Back Squats (pyramid set)*
(this is 6 sets, take a break in between when changing weights)
15 Box Jumps
24 Back Lunges (12 each leg)
20 Kettlebell Swings
20 SL DL (going past toes)
30 Curtsey Lunges (15 each side)
- The curtsey lunges can be performed with or without weight
- Choose any burpee or HIIT activity you’d like!
20 adductors (performed on the machine)
20 abductors (performed on the machine)
*A pyramid set is going up in weight while going down in reps, then going back down in weight and increasing reps again.