• Warm Up

    Referencing the video at the top of the page do a one-legged jump rope test. Do one minute on each leg, counting the number of reps you’re able to complete in one minute. Take a short rest, then repeat with your other leg before continuing to the rest of the warm-up

    Start Your Warm-up with a Test

    1:00 Single Leg Jump Rope
    1:00 Rest
    1:00 Single Leg Jump Rope (on other leg)

    Continue Your Warm-up with

    10 Air Squats
    10 Leg Swings

    Finish Your Warm-up with

    10 Flow from Downward Dog to Upward Dog and Back

  • Strength Workout

    5 Sets

    5 Back Squats
    Rest 1:30 between sets


    • May increase weight across sets, but do not need to. Your focus is always on moving well FIRST.

  • Main Workout

    4 Sets

    8 Push Press
    0:30-1:00 Hollow Body Hold
    8 Kettlebell Swings
    • Rest 1:00 between exercises and 2:00 between sets


    • Choose a weight that challenges you but allows you to be consistent across all sets.

    • Should always be 8 reps in a row for both Push Press and KBS.

  • Core Workout

    3 sets

    10 Seated Straddle Leg Raises


    • Adjust the height of your target!

    • Sit up tall and only lift those legs! No rocking.

  • Mobility

    Seated Hamstring Massage

    2-3 min each leg

Movement Demo/Explanation