Lower Body Power Blast

Equipment: weighted objects (dumbbells, water bottles, jugs or other)

Format: For Tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00. Once complete move on to the strength circuit. Perform the strength circuit for the prescribed reps for 3 rounds.

Tabata:

Lateral Hopovers

Place a yoga block (or any other barrier-type object) in the middle of your mat and stand on the far left side of the mat with your knees bent.
Power through your feet to explode over the barrier to the right (use your arms to propel you).
Land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the left.
Repeat for allotted time.
MOD: Make this low impact by taking out the jump and step one foot at a time over the barrier, coming into a squat on the other side. Keep your core braced and your chest elevated, and drive through the heels to stand. Repeat step over and squat for allotted time.

Star Jumps

Begin standing in the middle of your mat with core braced.
Bend your knees slightly to power up your jump through your heels and jump up, bringing your arms out and up and legs out wide so that you end in a star position in the air.
Land softly on the balls of your feet with your feet at about hip width distance apart.
Repeat for allotted time.
MOD: Make this move low impact by removing the jump and alternating stepping each foot out and back in.

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Strength Circuit:

Pistol Squat to Box (8-12 each side)

Begin standing with your feet hip distance apart, core braced, and shoulders back and down in front of an elevated surface (couch, ottoman, chair, etc)
Lift your left foot and find strength and balance through the standing leg.
With a braced core, send your hips back towards the elevated surface, keeping your chest up tall (don’t bend forward), weight back in your heel and right knee tracking in line with your toes.
Squat all the way down to your box or chair to a seated position.
Power through your right heel and posterior chain to return to standing, squeezing your glutes at the top.
Repeat for your max reps and switch sides.
MOD: Use a chair or a wall to hold on to and find more stability.

Hip Thrusts with Pulse (8-12)

Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes.
Pause here to pulse your thrusts three times at the top of the move..
Drop your hips back down toward the mat with control and repeat for your max reps.
MOD: Perform this exercise without weighted objects.

Sumo Squat Calf Raise Series (1:00)

Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
Once in a sumo squat position, complete 5 pulses with your heels on the mat.
Pause and briefly hold the sumo squat position strong and steady.
Lift your right heel off of the mat, pulsing three times, then drop your heel, switching to a lift of your left heel and pulse three times.
Continue alternating heel lifts and pulses for allotted time.
MOD: Remove the weighted objects and perform this exercise with bodyweight only.