22 min w/ Lt DB'S
SL Squat, Lunge shuffle, Flutters, Sit up, Plank
Duration: 22 min; Equip: Lt Tbg & Md DB
W/U: Core/glute activation, Lunges
Circuit: Chop, Split squat overhead, Lunge Cardio
Mobility: Obliques, quads
Duration: 20 min; Equip: Lt Tbg & Lt/Md Db’s
W/U: side bend
Circuit 1: Lat core
Circuit 2: Rot lunge & Cardio
Duration: 21 min Equip: Lt DB's & Lt Tbg
W/U: Walkouts, spider lunge, side planks
Circuit: Sumo Squat w/ bi curl, anti rotate rev lunge, ice skaters
Mobility: Adductors, quads, lats
Duration: 21 min; Equip: Md DB’s
W/U: Side bend, lunge reach, donkey kick, plank rot
Circuit: bridge march, oblq crunch, lunge, squat step
Mobility: Hips
Duration:25 min ; Equip Lt & MD DB'S
W/U: Lunge reach, slider side lunge, lat bend, fast feet
Circuit 1: Side lunge to fwd lunge, Chop
Circuit 2: Side plank, glute bridge, chest fly alt
Mobility: Glute stretch, chest stretch, side bend
Duration 25 min; Equip: Md DB, Md Tubing
W/U: Cat/cow, Dead bug, Side lying rot, Spider lunge
Circuit: Tubing chop, Split squat, Side plank w/fly, Bridge, Pullovers
Mobility: Hips, Hamstrings, Obliques
Duration 28 min; Equip: Md DB’s
W/U: Side bend, bear plank, mtn climber, balance, diag reach, lat shuffle
Circuit: Skater, Curtsy lunge, Lat Squat, Side Plank w hip ext, Kneel DB Press to halo, Squat w/ plank rot
Mobility: Hips, Lats
Duration: 28 min; Equip: Lt & Md DB’s + Md Tubing
W/U: cardio squat, side lunge, plank reach, marching
Circuit 1: Squat press, Sngl leg hinge/ side lunge, pushup w/ reach
Circuit 2: Glute bridge, plank to elbow reach, rolling
Mobility: Hips, lats
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: 5 min
Focus: Gluts
Equipment: Tubing
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