Duration : 28 minutes; Equip: Lt/Md DBs, heavy tubing

W/U: Glute activation/lateral line mobility and cardio

Circuit: Squat band press, plank lateral reach, single leg deadlift, lunge with hop, fwd lunge alternating

Mobility: hip complex, side body

Duration: 25 min; light/med DB's

W/U: Marching, side lunge, reverse lunge, side bend

Circuit 1- Alt side lunge, Reverse lunge, Squat

Circuit 2- side plank hip dip, lateral bear plank crawl

Mobility: spinal, hips, adductors, lats

Duration: 25 min; Equip: Bodyweight

W/U: Spinal Mobility, Bird dog, 90/90 hip stretch, bridge

Circuit 1: Side Plank leg circles, donkey kick, bicycle kick

Circuit 2- Squat jump (or squats), side shuffle with optional touchdown

Mobility: Hips, adductors, lats

Duration: 20 min + Mob; Equip: Med DB & Heavy tubing w/ 1 handle

W/U: Split stance OH reach, twist, squat w/ side step, jumping jax

Circuit 1- Forward/Rev lunge, Band Anti rotation, Squat Lateral walk w/ Goblet DB hold

Circuit 2- Plank rotation, Glute Bridge with DB

Mobility: 90/90 hip stretch, Adductors, lateral body, hips, low back

Duration: 30 min; Equip: Med DB

W/U: Marching, Rev lunge OH reach, side bend, adductor rock, plank crouch

Circuit 1- Split Stance side bend, hinge rotation, side lunge

Circuit 2- Squat jumps, lunge jumps, spider plank

Mobility: Childs Pose, Hip Flexors, Adductors, lateral body

Duration: 27 min; Equip: Lt & Med DB's

W/U: Bird dog, hip mobility, lateral stretch, reverse lunge w/rotation

Circuit: Sumo Squat, Walking Lunges, Ice Skater, Glute Bridge, Side Plank hip dip, quadruped leg circles

Mobility: Adductors, obliques, hip complex

Duration: 24 min. Equip: med DB's

Circuit: Curtsy Lunge; Band Core Press; Squat Chop; Reverse Lunge w/ rotation; Side Plank Leg lift

Duration: 25 min (+ Opt stretching) Equip: DB's

5 minute movement prep

Side Plank w/ leg lifts, Single Arm Rack DB Squat

Side Lunge, Forward Lunge

Oblique Twist, Oblique Sit up

8 minute Cool down/Stretch

7 min

Bridge, Sgl Leg DL, Pull Throughs

Duration: 25 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 10 min

Focus: Quads & Hamstrings

Equipment: Dumbbells

Coach: Seli

Duration: 8 min

Focus: Legs

Equipment: Dumbbells

Coach: Nicole

Duration: 8 min

Focus: Glutes

Equipment: Bodyweight

Coach: Seli